Friday, April 6, 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.
Crossover symmetry. 

Strength: 5x5 Bench Press 

WOD: For Time 
           1000 m row
           75 double unders 
           50 gob squats 55/35
           25 burpees 
           50 gob squats 55/35
           75 double unders 
           1000 m row

Wednesday, April 4, 2018

Warm up: Run 400 m, pass throughs, toe kicks. Run 300 m, 15 kbs, 15 v ups. Run 200 m, jump squats, goodmornings. (For 300 m just make a guess as to where half way between the 2 and 400 is)
Intent of warm up is to get your lungs nice and open. Ready for some sprints!

Strength: None

WOD: Every 2 min for 20 min (10 rounds)
            15/12 cal bike
           Scale option: 12/10 cals
         
Try to find a challenging “RPM” and stick with it for the duration of the workout.
These are sprints, but there are 10 of them!
         
       

Tuesday, April 3, 2018

Warm up: Bike 10 cals, butt kickers, 10 Spider-Man lunge, 10 fire hydrants, 15 cal row, high knees, 7 box jumps, 7 Kbs, 5 kb push press each side.
Banded hip stretches.

Strength: 5x5 Back Squat
                If you have a max do all sets between
                75-80 percent. If you don’t have a max
                work up in weight to a moderately heavy
                set of 5.

WOD: 1-2-3-4-5-6-7-8-9-10
            GHD sit ups
            Shoulder to overhead 135/95
            Box jump overs 24/20

If you need to scale the overhead weight, choose a weight that will be a challenge. The load on this workout is not intended to be super light. 😁

Monday, April 2, 2018

Warm up: 1-2 rounds.... Run 200 meters, Spider-Man lunges, inchworms, jump squats, pass throughs, 5 strict pull ups, row 200 meters.
Crossover symmetry.

Strength: None

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

Post your time.

Write your time down somewhere so you can compare when we retest Helen in about 4-6 weeks.
These benchmark workouts are a great way to measure areas of our progress. 💪🏼

Friday, March 30, 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.

Strenght: None 

WOD: Every 4 min for 16 min 
           2 rounds 
           6 deadlift 135/95
           6 front squats 135/95
           6 bar facing burpees 

This is intended to be 4 sprints. Each 4 min get through the 2 rounds as fast as possible. Rest the remainder of the 4 min. 

Wednesday March 28, 2018

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 7 light gob squats, 7 pass-through, 7 Push Press, 5 push ups.
Crossover symmetry 

Strength: Max effort push press 
                 5-3-3-1-1-1

WOD: 10 min AMRAP
            200 m run
            10 wallballs 20/14
            10 box jumps 24/20

Tuesday March 27, 2018

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

Strength: None 

WOD: 10 rounds for time 
           12/10 cal bike 
           6 toes to bar
           12 kbs 55/35

Monday March 26, 2018

Warm up: 3 rounds, 10 cal bike, 6 Spider-Man lunges, 6 fire hydrants, 6 jump squats, 10 light kbs, 10 kb push press.
Banded hip stretches. Calf stretches.

Strength: Max effort Front Squat
               5-3-3-1-1-1

WOD: For Time
            1,000 m row
            50 burpees
            30 clean and jerks 115/85

Wednesday, March 21, 2018

Warm up: Bike 20 cals, 12 spider man lunges, pigeon stretch, 20 hip extensions, 12 jump squats, 20 Ghd sit ups, bike 20 cals.

Strength: 6x3 squat clean
       Keep weight moderately light. Work on technique.

WOD: For Time/Not For Time
              YOU CHOOSE
            5 rounds
            20 cal row
            10 push ups
            15 air squats
            20 abmat sit ups

Tuesday, March 20, 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.

Accessory: Accumulate 3 min of a handstand hold against the wall. If you can’t get upside down on the wall, do a box handstand hold instead. Feet, or knees, are on top of a box while hands are on the ground supporting you in a “handstand” hold. 

WOD: 12 Min AMRAP
           24 double unders 
           12 cal row
            6 burpee box jumps 

Monday, March 19, 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.
Crossover symmetry

Strength: push press
                 5-5-3-3-3-3

WOD: For Time 
           50 pull ups 
Every time you break 12/9 cal bike penalty 
           75 wall balls 20/14
Every time you break 12/9 cal bike penalty
           50 hang power clean 105/75
Every time you break 12/9 cal bike penalty

No more than 3 penalties per movement. After 3rd penalty, finish the remainder of the reps with no penalty for breaking. Once your new movement starts the penalty is back. 
*You should not bike more than 108/81*

Also....a break means you stop the movement. ie: you can’t stand and hold the wall ball to rest. That’s considered a break. 😉

Friday, March 16, 2018

Warm up: 3 rounds row 150, 5 inchworms, 10 toe kicks, 10 pass throughs, 10 push press, 10 hip extensions, 10 light Kbs.
Pigeon stretch.

Strength: NONE

WOD: For Time “Dian” (9 min time cap)
            21-15-9
            Deadlift 225/155
            Handstand push ups

            Scaled option
            21-15-9
            Deadlift 135/95
            Hand release push ups

Wednesday, March 14, 2018

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

Strength: 5-5-3-3-3-3 Front Squat

WOD: 20 min emom 
           10 toes to bar 
           12/10 cals on bike 
            8 hang power clean 95/65
            8 bar facing burpees 
                

Tuesday, March 13, 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.
Crossover symmetry. 

Accessory Work: 3x5 strict pull ups 
                    Use as little band as possible to get 5 reps
                        
WOD: For Time
           60 wallballs 20/14
           50 cal row
           40 wallballs
           30 cal row

Monday, March 12, 2018

Warm up: Row 500 m. Then 2 rounds of 10 Spider-Man lunges, 10 toe kicks, 10 fire hydrants, 10 jump squats, 10 pass throughs, 10 goodmornings. Finish with 500 m row.
Banded hip stretches.

Strength: 10 min EMOM
               1 power clean+1 squat clean+1 jerk
               Build in weight over the 10 min.

WOD: 2 rounds for time
           400 m run
           40 kbs 55/35
           40 sit ups
           200 m run
           20 kbs
           20 sit ups

Friday, March 9, 2018

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

Strength: NONE 

WOD: Open workout 18.3
           2 rounds for time (14 min time cap) 
           100 double unders 
           20 overhead squats 115/80
           100 double unders 
           12 ring muscle ups 
           100 double unders 
           20 one arm dumbbell snatch 50/35
           100 double unders 
           12 bar muscle ups 

Scaled option: 
           2 rounds for time (14 min time cap) 
           100 single unders 
           20 gob squats 55/35
           100 single unders 
           12 pull ups 
           100 single unders 
           20 kbs 55/35
           100 single unders 
           12 pull ups 

Wednesday, March 7, 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: 5x5 push press 

WOD: 5 rounds for time 
           200 m run 
           2 rounds of 
           6 pull ups 
           9 Bench Press 135/95
           12 goblet squats 35/26

Tuesday, March 6, 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.

Strength: None

WOD: 3 round 
           1 min max row cals
           1 min max burpee
           1 min man bike cals
           1 min max box jumps 24/20
           1 min REST

Monday, March 5, 2018

Warm up: Row 500 m. Then 2 rounds of 10 Spider-Man lunges, 10 toe kicks, 10 fire hydrants, 10 jump squats, 10 pass throughs, 10 goodmornings. Finish with 500 m row.
Banded hip stretches.

Strength: Front Squat
                5x5

WOD: For Time
           100 double unders (2 min attempts) 

          50 wallballs 20/14

          25 deadlift 135/95

          75 double unders (1 1/2 min attempts)

          40 wallballs 

          20 deadlift

          50 double unders (1 min attempts) 

          30 wallballs 

          15 deadlift 

Friday, March 2, 2018

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

Strength: None 

WOD: 18.2 
           For Time 
           1-2-3-4-5-6-7-8-9-10
           Dumbbell Front squats. 50/35
           Bar facing burpees 
                    
                      OR
         
           1-2-3-4-5-6-7-8-9-10
           Barbell Front squats 95/65
           Bar facing burpees
           

Dumbbell Front squats: Using two dumbbells, Rest each dumbbell in the “front rack position”. 

Wednesday, February 28, 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.

Strength: 8x2 power clean 

WOD: Not For Time
           100 kbs 55/35
           50 hand release push ups 
           100 cal row

Choose whatever pace you want. 

Tuesday, February 27, 2018

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

Strength: NONE

WOD: For Time 
            5 rounds 
            30/21 cal bike 
            10 thrusters 95/65
            10 pull ups 
            10 GHD sit ups 
      *reset bike each round* 

Monday, February 26, 2018

Warm up: 3 rounds, Row 10 cals, 6 Spider-Man lunges, 5 inchworms, 5 jump squats, 10 goodmornings, 10 hip extension, 20 single unders, pigeon stretch.

Strength: Max effort deadlift.
                5-3-3-1-1-1-1
               Max effort while maintaining good position

WOD: 14 min AMRAP
            5 burpees
            10 box jumps 24/20
            20/16 cal row
            40 double unders (40 sec attempts)

Friday, February 23, 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, or banded shoulder work. 

Strength: NONE

WOD: Open Workout 18.1
           20 min amrap
           8 toes to bar
           10 single arm dumbbell hang 
                clean and jerk
           14/12 cal row 

You can substitute the dumbbell hang clean and jerks with regular barbell hang clean and jerks. 95/65. 
Also, I know we just did some toes to bar earlier this week. If you need to scale that movement you can opt for 10 sit ups instead. 

Wednesday, February 21, 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.
Crossover symmetry. 

Strength: Max effort bend press 
                 5-3-3-1-1-1-1
**For your safety, PLEASE don’t attempt a max effort if you don’t have someone around to spot you**

WOD: For Time 
           Start with a 1,000 m row. Then... 
         
           5 rounds 
           8 power cleans 175/125
           8 pull ups 
           8 bar facing burpees 
       
          Finish with a 1,000 m row 

Time starts when you begin your first row and ends when you finish your last row.

Post weights and time. 😁

Tuesday, February 20, 2018

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

Strength: None 

WOD: In 3 min
           2 rounds of...
           15 wallballs 20/14
           7 toes to bar
           Max cal bike in remaining time 

          REST 2 MIN 

         Repeat for a total of 3 rounds 

Monday, February 19, 2018

Warm up: 3 rounds 200 m row, 10 high knees, 10 Spider-Man lunges, 10 goodmornings, 10 passthroughs, bear crawl.
Banded hip stretch. Ankle and calf mobility.

Strength: Max effort Back Squat
               5-3-3-1-1-1-1

WOD: 21-18-15-12-9
            Cal row
            Kbs 55/35
            Ball slam 50/35

The Open starts this week! We will be doing the workouts together friday evenings. Join us!! Even if you just want to show up to cheer everyone on! It’s a great opportunity to push yourself to new limits and to build community. Stay tuned for more details!

Friday, February 16, 2018

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

Strength: None 

WOD: For Time 
           50/35 cal row
 Directly into 5 rounds of 
           50 double unders (1 min attempts)
           20 air squats
           10 hang power cleans 135/95

Attempt to do double unders!!! It’s the only way you’ll get better. 

DONT FORGET TO JOIN US SATURDAY AT 10:30 FOR A FUN GROUP WORKOUT!!

Wednesday, February 14, 2018

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

Strength: Deadlift 6x3

WOD: 16 min emom 
           15/12 cal row
           20 abmat sit ups
           12/9 cal bike 
           20 wallballs 20/14

Tuesday, February 13, 2018

Warm up: Bike 20 cals.
 2 rounds of 7 inchworms, 10 fire hydrants, 10 jump squats, 10 Kbs, 10 Ghd, 10 hip extension.
400m row.
Crossover symmetry.

Strength: Bench 6x3

WOD: 12 min amrap
            12 box jump overs 24/20
             6 thrusters 115/80
             6 bar facing burpees

Monday, February 12, 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.
Crossover symmetry. 

Strength: NONE 

WOD: “Cindy” 
            20 min AMRAP 
            5 pull ups 
            10 push ups 
            15 air squats 

We tested Cindy the first of the year! It’s time to retest! Remember to find a pace that you can maintain for the 20 min time frame while still pushing to move quickly and efficiently. HAVE FUN!!! 💪🏼

Friday, February 9, 2018

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

Strength: 6x3 Back Squat 

WOD: 4 rounds 
           15 deadlift 155/115
           15/10 cal bike 
           10 bar facing burpees 

Wednesday, February 7, 2018

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

Strength: 8 min EMOM
                 3 power cleans 2 jerks
                 Slowly increase weight if possible. 

WOD: 18 min amrap 
          MODERATE PACE 
          200 m run 
          12 oh plate lunges (you choose weight)
          Bike 15 cals
          12 ball slams (you choose weight)
          50 single unders 
          
                

Tuesday, February 6, 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.

Strength: 5x5 Deadlift 

WOD: 2 rounds for time 
           1,000 m row 
           50 abmat sit ups
           20 push ups
           50 air squats 

Monday, February 5, 2018

Warm up: 3 rounds, run 200, 8 Spider-Man lunges, 4 inchworms, 10 pass throughs, 10 push press, 5 jump squats, 30 single unders.

Strength: NONE

WOD: “Filthy Fifty”
             FOR TIME
             50 box jumps 24/20
             50 jumping pull ups
             50 kbs 26/35
             50 walking lunges
             50 knees to elbows
             50 push press 45/35
             50 back extension
             50 wall balls 20/14
             50 burpees
             50 double unders (attempt for 2 min)

**for jumping pull ups the bar should be 6 inches from the top of your head**

Have fun! Post time on white board.

Friday, February 2, 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: 5x5 Bench Press 

WOD: 6 rounds for time 
           200 m run 
           5 clean and jerks 135/95
           10 Ghd sit-ups 
           15 air squats 
           30 double unders (30 sec of attempts) 

Don’t forget to join us Saturday at 1030 for a fun group workout! Workouts are suitable for all skill levels!!  Don’t miss out. 😁

Wednesday, January 31, 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.

Strength: NONE 

WOD: 18 min AMRAP
           18 cal row
           18 burpees
           18 Kbs 55/35

Tuesday, January 30, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.
BANDED HIP STRETCH AND ANKLE MOBILITY 

Strength: 5x5 Back Squat
             These should be heavy but manageable

WOD: 6 min EMOM 
            15/12 cal bike 

            REST 3 MIN

           6 min EMOM
           15/12 cal row

Scaling options 1: 12/10 cals
                          2  10/8 cals

It’s only 6 min per section. It should be tough. Consider that when choosing which calorie option you are going to do. 😁

Monday, December 29, 2018

Warm up: 3 rounds 20 cal row, 5 inchworms, 10 goose steps, 10 goodmornings, 10 pass throughs, 5 jump squats, 10 hip extensions. Pigeon stretch.

Strength: IN WOD

WOD: For Time
           21 deadlift 115/85
           10 box jumps 24/20
           18 deadlift 135/95
           10 box jumps 24/20
           15 deadlift 155/115
           10 box jumps 24/20
           12 deadlifts 185/135
           10 box jumps 24/20
           9 deadlift 205/155
           10 box jumps 24/20
           6 deadlift 225/185
   

Friday, January 26, 2018

Warm up: 2-3 rounds - Row 200 m, 5 inchworms, bear crawl, 10 pass throughs, 10 goodmornings, 10 light kbs, 10 air squats, 5 push ups.
Crossover symmetry.

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

WOD: For Time
            8 rounds
            7 deadlift 135/95
            6 hang power cleans 135/95
            5 front squats 135/95
            4 shoulder to overhead 135/95

Every time you put the bar down tack 3 burpees onto the end of your workout.
Example: 10 drops = 30 burpees.
Time stops when all burpees are completed.

Wednesday, January 24, 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: NONE 

WOD: 4 rounds 3 min on 2 min off
           In 3 min complete the following
           2 rounds of 
           5 pull ups 
          10 wallballs 20/14
          20 double unders (20 sec of attempts) 
          With remaining time left in your 3 min 
          row as many calories as you can. 
          REST 2 MIN and repeat for a total of 
          4 rounds. 

Post calorie total on the board. 

Tuesday, January 23, 2018

Warm up: 2 rounds row 300, 10 Spider-Man lunges, 5 inchworms, 10 pass throughs, 10 Ghd sit ups, 10 hip extensions, 10 box jumps.

Strength: None

WOD: 5 rounds for time
            12 barfacing burpees
            12 ball slams
            12 back rack lunges 95/65
                (Barbell goes on your back)
            12/8 cal bike

Monday, January 22, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.
BANDED HIP STRETCH AND ANKLE MOBILITY 

Strength: Heavy 1 rep Front Squat
                 3-3-2-1-1-1-1

WOD: 21-15-12-9
           Row for cals
           Bench Press 135/95

          REST 5 MINUTES 

          21-15-12-9 
          Bike cals
          Kbs 53/35

Friday, January 19, 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.

Accessory work: 3 x’s max effort handstand hold. Rest as long as needed between sets.

WOD: 5 rounds for time
            10 front squats 135/95
            10 pull ups
            20 sit ups

*Post time on the white board*

Don’t forget we have a group workout Saturday at 1030!

Wednesday, January 17, 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: Shoulder Press
               5-5-3-3-3-3

WOD: 14 min EMOM
           Min 1: 12/8 cal row
           Min 2: 14 wall balls 20/14
           Min 3: 12/8 cal row
           Min 4: 16 wall balls
           Min 5: 12/8 cal row
           Min 6: 18 wall balls.......

Keep increasing the wallballs by 2 reps every other min. Row calories stay the same through whole workout. Min 14 should be 26 wallballs and that completes the workout!

Tuesday, January 16, 2018

Warm up: 20 cal bike, 12 spider man lunges, 10 inchworms, 20 goose steps, 20 goodmornings, 20 air squats, 20 light kbs, 20 cal row.
Banded hip stretches

Strength: Front Squats
               5-5-3-3-3-3
Try to make your 3’s a little heavier than your 5’s from last week.

WOD: 4 rounds for time
            12 hang power cleans 95/65
            24 burpees
           *rest 1 min between rounds*

Post your weight and your time on the board.

Monday, January 15, 2018

Warm up: 3 rounds Row 15 cals, 8 spiderman lunges, 8 fire hydrants, 8 jump squats, 10 pass throughs, 10 shoulder press.
Banded hip stretches.

Strength: NONE

WOD: For Time
           400 m run
           21 shoulder to OH 95/65
           21 front squats 95/65
           400 m run
           15 shoulder to OH 115/85
           15 front squats 115/85
           400 m run
           9 shoulder to OH 135/105
           9 front squats 135/105

Have your weights out and ready to add to your bar each round.

Post your time on the board!! You all kicked butt last week! Keep it up!

Friday, January 12, 2018

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

Strength: 10x2 Squat Cleans
                Moderate weight. Main focus
                is hitting your positions.
                Keep bar close, open your hips,
                quick turnover.

WOD: For Time
            10-9-8-7-6-5-4-3-2-1
            Toes to bar
            Box jumps
*20 double unders between each round*

Wednesday, January 10, 2018

Warm up: 3 rounds, Row 10 cals, pigeon stretch, bear crawl, 10 pass throughs, 10 shoulder press, 10 hip ext, 10 ghd sit ups.
Crossover symmetry.

Strength: shoulder press
                  5x5

WOD: 10 min AMRAP
            3-6-9-12-15-18.....
            Bike cals
            Power cleans 115/85

Post weight and times on the board.

Tuesday, January 9, 2018

Warm up: Bike 20 cals.
                 In 1 min: 15 sec jumping jacks, 15 sec air squats, 15 sec mountain climbers, 15 sec rest. Repeat 3 Times.
Crossover symmetry

Strength: None

WOD: 10 rounds for time
            300 m row
            5 burpees
           15 air squats

Monday, January 8, 2018

Warm up: 3 rounds 200 m row, 10 Spider-Man lunges, 10 fire hydrants, 10 jump squats, 10 pass-throughs, 10 light ball slams.
Banded hip stretches. Ankle mobility.

Strength: 5x5 Front Squat

WOD: For Time
           50 Kbs 53/35
           40 wall balls 20/14
           30 sit ups
           20 pull ups
           30 sit ups
           40 wall balls 20/14
           50 Kbs 53/35

Post front squat weight and your wod time on the white board. 😁

Friday, January 5, 2018

Warm up: 3 rounds, Row 10 cals, 10 fire hydrants, pigeon stretch, 10 pass throughs, 10 shoulder press, 10 hip ext, 10 ghd sit ups.

Accessory work: 3x10 weighted step ups
                            Kettle bells in each hand
                            You choose weight

WOD: 6 rounds for time
           12/10 cal bike
           10 thrusters 85/55
           8 bar facing burpees

Wednesday, January 3, 2018

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

Strength: 7 sets
               1 hang squat clean
               1 squat clean
               1 jerk
   *Increase weight as you go

WOD: 30-20-10
            Row for calories
            Box jumps 24/20
            Ball slams 50/30

Tuesday, January 2, 2018

If you didn’t do “Cindy” yesterday do that today! Get a score in the books so when we re test you can compare.

Warm up: Row 200: 10 Spider-Man lunges, 20 goose steps. Row 200: 10 inchworms, 20 high knees. Row 200: 10 jump squats, 20 hip extensions.

WOD: 4 rounds for time
            50 double unders (50 sec attempts)
            25 wall balls 20/14
            15 deadlift 185/135

****Remember.... write your name and your time/score on the board. Be proud of the hard work you just accomplished. Plus it’s a fun way to see how others are doing and gives us something to push towards.

You showed up!
You did the work!
Be proud! 💪🏼

Keep up the strong work!!!!

Monday, January 1, 2018

HAPPY NEW YEAR!!!! First workout of the year will be “Cindy”. If you don’t make it to the gym Monday that’s fine! You can do it later in the week when you come in. 😁

Warm up: 4 rounds row 150, 6 Spider-Man lunges, 4 inchworms, 10 air squats, 10 pass throughs, 10 good mornings, bear crawl.
Crossover symmetry.

WOD: “Cindy”
             20 min AMRAP
             5 pull ups
             10 push ups
             15 air squats

*we will retest in the next 4-6 weeks!

Friday, December 29, 2017

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

Strength: NONE

*We will resume a new Strength cycle next week*

WOD: 27-21-15-9
           Deadlift 95/65
           Hang power clean 95/65
           Shoulder to overhead 95/65
           Cals on rower

Wednesday, December 27, 2017

Warm up: 4 times 200 m row, 5 inchworms, 10 sit ups, 5 box jumps, 10 shoulder press, 20 single jump rope.
Banded shoulder stretches.

Strength: NONE

WOD: 12 min amrap
            15 wallballs 20/14
            10 burpees
             5 toes to bar

Tuesday, December 26, 2017

Warm up: 3 rounds bike 10 cals, 10 Spider-Man lunges, 10 fire hydrants, 10 pass throughs, 10 air squats, 10 hip extensions.

Strength: NONE

WOD: 4 rounds for time
           25/20 cal row
           25 Kbs 53/35
           25 goblet squats 53/35

Monday, December 25, 2017

For all you working out on Christmas Day!!!!

Warm up: Row 500, 10 inchworms, 10 Spider-Man lunges, 20 goodmornings, 15 jump squats, 20 goose steps, 500 row.

Strength: NONE

WOD: 12 Days of Christmas
            For time
            1 Clean and jerk 155/105
            2 handstand push ups
            3 burpee box jump overs
            4 front squats 155/105
            5 Kbs 55/70
            6 cals on bike
            7 pull ups
            8 deadlifts 155/105
            9 wallballs 20/14
           10 cals on rower
           11 Ghd sit ups
           120 double unders

Perform the workout like the song
1 clean and jerk
2 hspu, 1 Clean and jerk
3 bbjo, 2 hspu, 1 c&j
4 fs, 3 bbjo, 2 hspu, 1 c&j
.........
Last round should be 120 du all the way down to 1 c&j!

If you already did this workout Saturday you’ll have to get creative.
Suggestion: active recovery. Some rowing/bike. Nothing too intense.

MERRY CHRISTMAS!!!!!!

Friday, December 22, 2017

Warm up: 3 rounds, Bike 7 cals, Row 7 cals, 5 inchworms, 10 goose steps, 10 goodmornings, 10 pass throughs,  10 air squats, 10 hip extensions.

Strength: Deadlift
                3-3-3-1-1-1

WOD: 4 rounds for time
           7 bar facing burpees
           14 shoulder to OH 95/65
           21 air squats

DONT FORGET TO JOIN US SATURDAY AT 10:00AM FOR 12 DAYS OF CHRISTMAS!!!!🎄🎅🏼🤶🏻

Wednesday, December 20, 2013

Warm up: 3 rounds, Row 10 cals, pigeon stretch, 10 pass throughs, 10 shoulder press, 10 hip ext, 10 ghd sit ups.

Strength: Bench Press 3-3-3-1-1-1
               
*For your safety, please do not attempt a max effort without someone present to spot you*

WOD:  Not For Time
             Find a pace you can maintain throughout
             1000 m row
             50 sit ups
             800 m row
             50 single jump rope
             600 m row
             50 sit ups
             400 m row
             50 single jump rope
             200 m row

Tuesday, December 19, 2017

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

Strength: None

WOD: 3 rounds for time
           10 Deadlift 225/155
           20 wallballs 20/14
           10 pull ups

           Rest 3 min

           3 rounds for time
           10 deadlift 225/155
           20 wallballs 20/14
           10 pull ups

Monday, December 18, 2017

Warm up: Row 500, 10 inchworms, 10 Spider-Man lunges, 20 goodmornings, 15 jump squats, 20 goose steps, 500 row.

Strength: Squat Cleans 8x2
               Moderate weight. Work on technique

WOD: 20 min amrap
            8 hang power cleans 135/95
            12 push ups
            16 kettle bell lunges 53/35
            20 cal bike

Friday, December 15, 2017

Warm up: 3 rounds 200 m row, 10 Spider-Man lunges, 10 fire hydrants, 10 jump squats, 10 pass-throughs, 10 light ball slams.
Banded hip stretches. Ankle mobility.

Strength: Back Squat
                3-3-3-1-1-1

WOD: 15 min AMRAP
            15/12 cal bike
            15 kbs 53/35
            15 air squats

Wednesday, December 13, 2017

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

Strength: Deadlift
                5-5-3-3-3-3

WOD: Grannie (Grace meets Annie) 😉
            For Time
            5 clean and jerks
            50 double unders (1 min attempts)
            50 sit ups
            5 clean and jerks
            40 double unders (50 sec attempts)
            40 sit ups
            5 clean and jerks
            30 double unders (40 sec attempts)
            30 sit ups
            5 clean and jerks
            20 double unders (30 sec attempts)
            20 sit ups
            5 clean and jerks
            10 double unders (20 sec attempts)
            10 sit ups
            5 clean and jerks

* Clean and Jerk weight is 135/95*

Tuesday, December 12, 2017

Warm up: Row 400, bike 3 min, 20 Spider-Man lunges, 20 goose steps, 20 goodmornings, 20 hip extensions, 20 pass throughs.

Strength: None

WOD: For Time
            50 cal row
            50 burpees
            50 front rack lunges 45/25
            50 cal row

Monday, December 11, 2017

Warm up: 4 rounds 7 cal bike, 5 inchworms, 10 airsquats, bear crawl, 10 pass-throughs, 5 push ups.
Crossover symmetry.

Strength: Bench Press
               5-5-3-3-3-3

WOD: 10-9-8-7-6-5-4-3-2-1
            Strict pull ups (NO KIPPING)
            10 wallballs after each round 20/14

*pull ups are STRICT. If you need to use a band that’s okay!

Friday, December 8, 2018

Warm up: 3 rounds 200 m row, 10 Spider-Man lunge, 10 goose steps, 10 fire hydrants, 10 pvc passthrough, 10 jump squats.
Crossover symmetry.

Strength: 5 sets
               1 power clean
               1 hang squat clean
               1 squat clean
Increase weight each set.

WOD: 12 min AMRAP
            5 push ups
            10 kbs 53/35
            15 air squats

Wednesday, December 6, 2017

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

Strength: Back Squat
                5-5-3-3-3-3

WOD: 21-18-15-12
           Assault bike cals
           Thrusters 95/65

Tuesday, December 5, 2017

Warm up: Row a slow 500. High knees down, butt kickers back. Goose steps down, jog back. Pick 3 more stretches of your choice.

Strength: None

WOD: 20 min
            Odd min: row 275/250 meters
            Even min: rest

To scale: option 1: 250/225 meters
               option 2: 225/200 meters

Pick one that will CHALLENGE YOU!! 😁

Monday, December 4, 2017

Warm up: Bike 7 cals, row 10 cals, 10 Spider-Man lunges, 5 inchworms, 10 goodmornings, 10 pass-throughs, 10 hip extensions, 10 jump squats. 3 rounds.

Pigeon stretch. Banded stretches, hip and shoulder.

Strength: Deadlift
                5x5

WOD: For Time
           2 burpee box jumps
           2 toes to bar
           25 double unders
           4 burpee box jumps
           4 toes to bar
           25 double unders
           6 burpee box jumps
           6 toes to bar
           25 double unders.....

Continue to increase burpee box jump and toe to bar reps by 2 each round all the way through 14. Each rounded is followed by 25 double unders.