Thursday, May 31, 2018

Friday, June 1, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats. 

WOD: Every 3 min for 21 min (7 rounds)
           9/6 cal bike 
           6 burpees onto plate 
           100 m run with plate 35/25

Tuesday, May 29, 2018

Wednesday, May 30, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry. 

WOD: For time
            80-60-40 double unders
            40-30-20 wallballs 20/14
            20-15-10 bike cals (reset bike)

80 double unders, 40 wall balls, 20 cal bike
60......                   30.......            15.....
40......                   20.......            10.....

Monday, May 28, 2018

Tuesday, May 29, 2018

Warm up: 2 rounds: run 200, inchworm, spider man lunge, high knees, jump squats, pass throughs, light Kbs, kb push press, 5 pull ups.

WOD: If you didn’t do “Murph” yesterday you can
           do it today. Or Half Murph.

           If you did Murph yesterday, today is active recovery.
           NOT FOR TIME
           100 cal Row
           75 cal bike

if you have any extra time, do a little stretching.

Sunday, May 27, 2018

Monday, May 28, 2018

Warm up: 2 rounds: run 200, inchworm, spider man lunge, high knees, jump squats, pass throughs, light Kbs, kb push press, 5 pull ups

WOD: “Murph”
             1 mile run
             100 pull ups
             200 push ups
             300 air squats
             1 mile run
You can break up the pull ups push ups air squats. Most common way is 20 rounds of 5 pull ups, 10 push ups, 15 air squats.

Scaling option: Half Murph. Cut everything in half.

Remember why we celebrate Memorial Day! Enjoy your family and friends, but let’s not forget those who are no longer here because of their sacrifice and bravery! πŸ‡ΊπŸ‡Έ
                         
                       


Thursday, May 24, 2018

Friday, May 25, 2018

Warm up: 2 rounds Run 100 m, bike 10 cals, lunges, pigeon stretch, cobra stretch, 30 single unders.

WOD: 20 min EMOM
           100 m run
           10 ball slams 50/35
           12/10 cal bike
           10 ghd

Mellow workout for today so you’ll be read for “Murph” on Monday!! If you can come between 9 and 11 there will be people to help find the right modification for you, and some buddies to workout with! πŸ‡ΊπŸ‡Έ

Tuesday, May 22, 2018

Wednesday, May 23, 2018

Warm up: 3 rounds row 200, 8 spider man lunges, bear crawl, 8 light Kbs, 8 gob squats, pass throughs, pigeon stretch.
Front rack mobility.

Strength: 6x2
               2 power cleans + 1 power jerk

WOD: 6 rounds
           10 push ups
           12 lunges
           14 Kbs 55/35

Monday, May 21, 2018

Tuesday, May 22, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

WOD: 3 min 
           18 deadlift 135/95
           18 bar facing burpees 
           Max cal row w/ remaining time 

          REST 3 min 

           3 min
           15 deadlift 155/115
           15 bar facing burpees 
           Max cal row....

           REST 3 min 

           3 min 
           12 deadlift 185/135
           12 bar facing burpees 
           Max cal row....

          REST 3 min

           3 min 
           9 deadlift 215/155
           9 bar facing burpees 
           Max cal row....

Sunday, May 20, 2018

Monday, May 21, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry. 
Crossover symmetry. 

Strength: Max effort push press
                 3-2-2-1-1-1-1

WOD: 15 min amrap 
           20 cal row
           20 wallballs 20/14
           20 sit ups 

Thursday, May 17, 2018

Friday, May 18, 2018

Warm up: 3 rounds 100 m run, butt kickers down and back, skips down and back, 5 inchworms, 5 fire hydrants, 5 jump squats, 5 push ups, pass throughs.

WOD: 2 rounds
           25 bench press 135/95
           50 walking lunges
           800 m run

POST TIME

Saturdays, 10:30. Join us for our group workout!

Tuesday, May 15, 2018

Wednesday, May 16, 2018

Warm up: Bike 20 cals, spider lunges, fire hydrants, goodmornings, pvc deadlifts, hip ext, single jump ropes, 20 cal row.
Banded hip work.

Strength: Max effort deadlift
               3-2-2-1-1-1
*work your way up to your first working set of 3 with some good warm up sets.

WOD: For Time
            50 double unders (2 min attempts)
            40 shoulder to overhead 135/95
            30 cal row
            20 burpees over the rower
            30 cal row
            40 shoulder to overhead 135/95
            50 double unders (2 min attempts)

Shoulder to overhead is supposed to be relatively heavy. If you need to scale choose a challenging weight.

Tuesday, May 15, 2018

Warm up: 3-4 rounds 150 row, 6 Spider-Man lunges, 5 inchworms, 8 light gob squats, 8 kbs, 10 pass-through, 10 Push Press, 5 push ups.

WOD: 4 rounds for time 
           15/20 cal bike 
           3 squat cleans 185/135
           2 rounds of Cindy 
               *5 pull ups 
                 10 push ups
                 15 air squats 


Sunday, May 13, 2018

Monday, May 14, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.
Crossover symmetry 

Strength: 6x3 push press 

WOD: Every 3 min for 18 min
           200 m run
           8 box jumps 
           8 toes to bar 

If you complete all three movements in less than 3 min rest until the 3 min is up. Then move onto your next round. If you DO NOT finish all three movements the workout becomes an amrap. Continue through the rounds for 18 min. 

Thursday, May 10, 2018

Friday, May 11, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry.

WOD: 25 min EMOM
           12/10 cal bike 
           30 second plank
           10 burpees 
           50 double under (45 sec work) 
           12 Kbs 55/35 

Join us at 10:30am Saturday morning for our weekly group workout!! It’s always a good time! 😁

Tuesday, May 8, 2018

Wednesday, May 9, 2018

Warm up: Run 400 m, 2 rounds of 10 sm lunges, 5 inchworms, 10 toe kicks, butt kickers down the Gym and back, 10 goodmornings, 10 fire hydrants.

Strength: 6x3 deadlift.
*Make sure you are doing a few workup sets. Don’t jump right into your first set of 3.

WOD: 10 rounds for time
            15/12 cal row
            200 m run

Monday, May 7, 2018

Tuesday, May 8, 2018

Warm up: 3-4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups, 5 box jumps. 

Strength: 8x2 
                 1 power clean
                 1 Front Squat
                 1 jerk 

WOD: For Time 
           100 wallballs 20/14
           Every min on the min 5 burpees

*first round of burpees is when the clock hits 1:00
  Second round when clock hits two min.... 
  continue that pattern until 100 wallballs are complete

Sunday, May 6, 2018

Monday, May 7, 2018

Warm up: 3 rounds, Run 100 m, Spider-Man lunge, toe kicks, skipping high knees, jump squats, 5 kbs, 5 burpees, pass throughs.

WOD: “Helen”
            3 rounds
           400 m run
           21 Kbs 55/35
           12 pull ups

*Retesting from the beginning of April!

POST YOUR TIME ON BOARD

Thursday, May 3, 2018

Friday, May 4, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.
Crossover symmetry. 

Strength: 5x5 push press 

WOD: For Time 
           800 m run 
           60 wallballs 20/14
           40 toes to bar 
           400 m run 
           30 wallballs 20/14
           20 toes to bar

Tuesday, May 1, 2018

Wednesday, May 2, 2018

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.

WOD: 10-9-8-7-6-5-4-3-2-1
           Hang squat clean 95/65
           Bar facing burpees 
    *run 100 meters after each round*