Tuesday, December 4, 2018

Warm up: 2 rounds jog down and back two times, Bear crawl, 5 firehydrants per leg, pigeon stretch, 5 empty bar power cleans, 5 push press.

WOD: 12 min amrap
            15 air squats
            7 power cleans 115/85
            5 handstand push ups
            12/9 cal bike

Put knees or toes on box for a modified handstand push up. See video.  https://youtu.be/YkhMUMfq1V0
           

Monday, December 3, 2018

Warm up: Bike 7 cals, jog down and back, high skips down and back, 8 spider man lunges, 4 inchworms, 8 kbs, 8 jump squats, passthroughs, 5 jumping pull ups.

Strength: power cleans
               4x3  5x2

WOD: 15-13-11-9-7-5-3
            Kbs 55/35
            Box jumps 24/20
            Pull ups
            Gob squats 55/35
            Sit ups
            Cal row

Friday, November 30, 2018

Warm up: 2 rounds... Row 200, jog down and back, 6 Spider-Man lunges, 6 jump squats, 6 push ups, 6 wallball thrusters.

WOD: 4 rounds for time
            20 wallballs 20/14
            20 sit ups with wallball
           10 burpees over the wallball

Wednesday, November 28, 2018

Warm up: Jog down and back, skip down and back butt kickers down and back, Spider-Man lunges, toe kicks, inchworms, passthroughs, goodmornings.

WOD: 20 min emom
           10 power cleans 95/65
           10 toes to bar
           10/7 cal bike
           40 double unders
         

Tuesday, November 27, 2018

Warm up: 2 times... Bike 7 cals, jog down and back, Bear crawl, high knees, jump squats, pvc push press, passthroughs.

WOD: 21-15-9
           Row for cals
           Box jumps 24/20
          *Directly into*
            9-15-21
            Row for cals
            Ball slams 50/30

For women row 18-12-6
                           6-12-18
         

Monday, November 26, 2018

Warm up: 2-3 rounds: row 200m, 6 Spider-Man lunges, 4 inchworms, 6 gob squats, 6 kbs, 10 hip extensions, passthroughs.
Banded hip stretches.

Strength: Max effort Back Squat
                3-2-2-1-1-1
Remember: these are working sets. You should have multiple warm up sets before you reach the weight you will use in your working sets. Your first set at three is once you are well warmed up.

WOD: 10-9-8-7....1
            Burpee pull ups
            1-2-3-4-5....10
            Thrusters 95/65

Rounds go:10 burpee pull ups
                  1 thruster
                  9 burpee pull ups
                  2 thrusters
                  8 burpee pull ups
                  3 thrusters
And so on...

Friday, November 24, 2018

Warm up: Row for 3 min, Spider-Man lunges, Bear crawl, passthroughs. Pick 3 additional movements/stretches depending on how you feel.

WOD: 3000m Row
            Every 3 min
            3 pull ups
            6 push ups
            9 air squats
Workout starts with the 3,6,9. Then at 3:00, 6:00, 9:00, 12:00, etc... complete the 3,6,9 again. Until 3000m have been rowed.

Wednesday, November 21, 2018

Warm up: 2 rounds Bike 2 min, Spider-Man lunges, high knees, jump squats, pigeon stretch, passthroughs.

WOD: 16 min EMOM
            12 wallball 20/14
            10/7 cal bike
            12 dumbbell box step ups
            10/7 cal bike

Tomorrow is Thanksgiving!!!! Don’t miss our annual “earn your turkey” workout!! We will begin warming up at 9:00am sharp so we are done no later than 10:00! Plenty of time to get home and finishe the cooking!

Tuesday, November 20, 2018

Warm up: 3 rounds of 100 m run, 10 toe kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms.
Crossover symmetry. 

Strenght: 5-5-5-3-3-3 Bench Press 

WOD: 2 rounds 
           100 double unders (2 min attempts) 
           50 Kbs 55/35
           25 front squats 95/65
           12 toes to bar 

Monday, November 19, 2018

Warm up: 2-3 times Row 200, run down and back, Bear crawl, Spider-Man lunge, jump squats, passthroughs, goodmornings.

WOD: 18 min AMRAP
            3 deadlifts 155/110
            2 power cleans 115/110
            1 jerk
            250m Row

🦃🍁 JOIN US THANKSGIVING MORNING
 “Earn your turkey” wod will be at 9:00!
We will get in, get warmed up, and be finished and out the door by 10:00. Plenty of time to get home and finish the cooking.

Friday, November 16, 2018

Warm up: 2x Row 300, jog down and back, 5 inchworms, 6 Spider-Man lunges, 10 air sqauts, passthroughs, 3 pull ups.

WOD: 11 min AMRAP
            21 sit-ups
            15 wallballs 20/14
            9 pull ups

🦃🍁 JOIN US THANKSGIVING MORNING
 “Earn your turkey” wod will be at 9:00!
We will get in, get warmed up, and be finished and out the door by 10:00. Plenty of time to get home and finish the cooking.

Wednesday, November 14, 2018

Warm up: 3 rounds, row 10 cals, 4 inchworms, 6 high knees, 4 jump squats, 6 hip extensions.

Accessory work: 3x5 strict pull ups
                            3x5 bar dips

WOD: Every 4 min for 20 min
            12/9 cal bike
            10 burpees over the dumbbell (can be lateral)
            12 alternating dumbbell snatch 50/35
           

Tuesday, November 13, 2018

Warm up: 3x’s- Jog down and back, jog backward down and back, 4 Spider-Man lunges, 5 gob squats, 6 goodmornings, passthroughs, pigeon stretch.
BANDED HIP STRETCHES

Strenght: Back Squat 5-5-5-3-3-3

WOD: If you didn’t do yesterday’s hero WOD...
            Do that! 😁
            Otherwise, 25 min amrap
            250m Row
            Bearhug walk down and back
            10 cal bike
            Overhead plate carry down and back
            100m run
            Farmers carry down and back

This is not meant to be a high intensity workout. Just move at a nice cardio pace without redlining your heart rate.

Bearhug walk 50lb slam ball
OH plate carry 45/35lbs
Farms carry 70/55
 

Monday, November 12, 2018

Warm up: Row 400m, jog down and back, high skips down and back, Bear crawl, Spider-Man lunges, jump squats, passthroughs.

WOD: “Wittman” 🇺🇸
              7 rounds for time
              15 kbs 55/35
              15 power cleans 95/65
              15 box jumps 25/20


U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. 

THANK YOU to all who have served! We are grateful for men and women like you! 💙❤️💙

Friday, November 9, 2018

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

WOD: 40-30-20-10
           Wallballs 20/14
           Kbs 55/35

Wednesday, November 7, 2018

Warm up: 3 rounds of 50 m run (down and back), 10 toe kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms.
Crossover symmery. 

Strength: 5x5 bench press 

WOD: 7 rounds 
           5 thrusters 95/65 (from the ground) 
           7 pull ups 
           9 hand release push ups 
           12/9 cal bike (reset each round) 

Tuesday, November 6, 2018

Warm up: Bike 10 cals, jog down and back, inchworms, jump squats, kbs, gob squats.

WOD: 18 min emom
            Run 100m
            10 burpees
            40 double unders (40 seconds of attempts)

Monday, November 5, 2018

Warm up: 2 x Row 200, jog down and back, high skips down and back, 10 high knees, 6 Spider-Man lunges, 4 inchworms, passthroughs, 10 pvc push press, 10 air squats. 

Banded hip and shoulder stretches. 

Strength: 3x8 front squats 

WOD: 10 min AMRAP

            8 toes to bar

            10 dumbbell hang power clean and jerk 

            14/12 cal row 

Dumbbells 50’s/35’s 

Friday, November 2, 2018

Warm up: 3x - Run 100 m, high knees, toe kicks, 3 burpee broad jumps, pigeon stretch, passthroughs. 

WOD: 21-18-15-12

           Cals on rower 

           Cals in bike 

           30 burpee box jump overs 24/20

           12-15-18-21

           Cals on rower

           Cals on bike 

*females 18-15-12-9

                9-12-15-18 

Wednesday, October 31, 2018

Warm up: 2 rounds Row 200m, 6 Spider-Man lunges, 5 jump squats, 10 toe kicks, 5 pvc thrusters, passthroughs.

WOD: 4 rounds 🎃🎃🎃🎃
           10 hang power cleans 95/65
           31 wallballs 20/14
           18 cal bike (13 for women)

Tuesday, October 30, 2018

Warm up: 3 rounds- bike 7 cals, 4 Spider-Man lunges, 4 jump squats, 5 kbs, 5 gob squats, 3 push ups, 3 pull ups, 10 double unders, 20 single unders.

WOD: For Time
           20 pull ups
           20 box jumps 24/20
           30 cal row
           30 air squats
           100 double unders (2 min of attempts)
           30 air squats
           30 cal row
           20 box jumps 24/20
           20 pull ups

Monday, October 29, 2018

Warm up: Row 400, jog down and back, skip down and back, Bear crawl, inchworms, toe kicks, passthroughs, goodmornings.
Crossover symmetry.

Strength: 5x5 Bench Press

WOD: 5 min AMRAP’s
           4 burpees
           8 deadlift 135/95
           12 kbs 55/35
     ***REST 2 MIN***

Repeat the amrap a total of 3 times

Friday, October 26, 2018

Warm up: 2 rounds... Bike 6 cals, bear crawl, jump squats, pigeon stretch. Row 10 cals, inchworms, pass throughs, overhead plate carry. 

WOD: 21-18-15-12-9

           Bike cals (women 15-13-11-9-7)

           Push press 105/75 (same reps for m/f)

Wednesday, October 24, 2018

Warm up: 2 x’s... Bike 7 cals, Bear crawl, 20 single unders, 10 double unders, 7 kbs, 7 gob squats, passthroughs.

WOD: 25 min EMOM
            50 double unders (40 sec attempts)
            12/10 cal row
            15 kbs 55/35
            10/7 cal bike
            15 gob squats 55/35

Tuesday, October 23, 2018

Warm up: Row 300, jog down and back, skip down and back, kareoke down and back, 5 inchworms, 8 Spider-Man lunges, 8 dumbbell push press, 8 wallball squats, pigeon stretch, passthroughs.

Accessory work: 3x3 strict pull ups
                            3x3 strict bar dips
These are not for time. Do a set, rest as needed, then do another set. You can go back and forth between the two movements. Use bands if needed but choose a band that will still make the movements challenging.

WOD: For Time
            30 wallballs 20/14
            40 alternating dumbbell snatch 50/35
            50 burpees
            40 alternating dumbbell snatch 50/35
            30 wallballs 20/14

Monday, October 22, 2018

Warm up: 3x run 100m, Bear crawl, Spider-Man lunges, gob squats, kbs, kb deadlift, passthroughs, goodmornings, jump squats.
Banded hip stretches.

Strength: Back squats 5-5-5-3-3-3

WOD: For Time
         Buy in: 10 cleans 205/145
       
            Then... 6 rounds
             8 toes to bar
             200m run

          Cash out: 10 deadlifts 225/155

*Time starts with cleans and ends when last deadlift is complete*

Scaled weight suggestions. Weights should not be light. Pick a weight that is challenging.
Cleans: 155/105 - 135/95 - 95/65
Dead’s: 205/145 - 155/105 - 135/95

Friday, October 19, 2018

Warm up: Row 300, Run down and back, skip down, kareoke back, spider man lunges, inchworms, jump squats, passthroughs.
Crossover symmetry.

WOD: 10.9.8.7.6....1
            Burpees
            1.2.3.4.5.6....10
            Wallballs 20/14

After each set of wallballs bike 7/5 cals

Wednesday, October 17, 2018

Warm up: Bike 10 cals, run down and back, row 200, inchworms, passthroughs, pvc push press.
Pick 3 additional stretches.

WOD: 30 min AMRAP
            400 m run
            100 m farmers carry
            20 cal bike
            100 m ball slam carry
            30 cal row
            100 m overhead plate carry

Intent of this workout is just to move for 30 min. Pick a mild intensity pace and move through the amrap for 30 min.

farmers carry 35 kd or db
Ballslam carry 50lb
Overhead plate carry 35

Tuesday, October 16, 2018

Warm up: 3x run 100, 3 inchworms, 5 jump squats, 5 ghd situps, 20 single unders. 

Calf stretches. 

WOD: “Annie on the Run”

              50 double unders 

              50 sit ups 

              200 m run 

              40 double unders 

              40 sit ups 

              200 m run 

              30 double unders 

              30 sit ups 

              200 m run

              20 double unders 

              20 sit ups

              200 m run 

              10 double unders

              10 sit ups 

              200 m run 

Monday, October 15, 2018

Warm up: Row 400m, jog down and back, skip down and back.
2 x’s through of Spider-Man lunges, passthroughs, 10 gob squats, 7 kbs, 5 pull ups, 10 hip extensions.

Banded hip stretches and crossover symmetry.

Strength: 5x5 Back Squat

WOD: 5 rounds
          10 thrusters 95/65
          10 pull ups
          12/10 cal row (reset rower each round)

Friday, October 12, 2018

Warm up: Bike 10 cals, jog down and back, skip down and back, Bear crawl, Spider-Man lunges, high knees, jump squats, pass throughs.

WOD: 15 min AMRAP
            3 cleans 155/105
            3 burpees
            3 cal bike
            6 cleans
            6 burpees
            6 cal bike
            9 cleans
            9 burpees
            9 cal bike

Continue to add three reps each round

*reset bike each round*

Wednesday, October 10, 2018

Warm up: 3x row 200m, 4 Spider-Man lunges, 3 inchworms, 5 goblet squats, 5 kbs.
Passthroughs and banded hip stretches.

Strength: Front Squat 6x3

WOD: 16 min EMOM
            20 sit ups
            15 ball slams 30/20
            12/10 cal row
            10 weighted step ups 24/20

You pick the weight for the step ups. Kettlebells or dumbbells. One in each hand.
Pick a weight that allows you to keep your chest up and fully stand up on the box before placing your other foot onto the box.

Tuesday, October 9, 2018

Warm up: Row 20 cals, Bike 10 cals. You choose the rest. Pick three warm up movements and three stretches.

WOD: 10 rounds
            20 seconds max effort bike
            40 seconds LOW effort

    ****REST 2 MIN****

            10 rounds
            20 seconds max effort row
            40 seconds LOW effort

Monday, October 8, 2018

Warm up: 2 rounds of 200 m run, 10 toe kicks, 10 air squats, 8 pvc pass-throughs, 8 pvc push press, 6 Spider-Man lunges, 4 ghd sit ups, 4 pull ups. 

Goodmornings and hip extensions. 

Strength: Deadlift 6x3 

WOD: “Dirty 30” 
             30 box jumps 24/20
             30 pull ups 
             30 kbs 55/35
             30 front squats 115/80
             30 toes to bar 
             30 push press 115/80
             30 deadlift 115/80 
             30 wallball 20/14
             30 bar facing burpees 
             30 double unders (30 seconds of attempts) 

Friday, October 5, 2018

Warm up: Row 400, Spider-Man lunges, inchworms, passthroughs, banded hip stretches, banded shoulder stretches.

WOD: Not For Time
           100 cal bike
           Every 10 cals
           5 push ups
           10 kbs 55/35
           20 single unders

Wednesday, October 3, 2018

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

WOD: 5 rounds 
           40 double unders (40 sec attempts)
           30 abmat sit ups 
           20 alternating DB snatch 50/35
           10 burpees 

*if you’ve never done db snatch sub with db clean and jerk. 

Tuesday, October 2, 2018

Warm up: Row 300, high skips, Spider-Man lunges, 5 jump squats, pass throughs, 10 hip extensions, 2 strict pull ups.
Crossover symmetry.

Strength: 5x5 Front Squat

Wod: 18-15-12-9-6
          Box jump overs
          Pull ups
 Run 200m after each round

Monday, October 1, 2018

Warm up: 3 rounds of 100 m run, 10 toe kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms.

WOD: 20 min emom 
           15 wallballs 
           12/10 cal row 

Friday, September 28, 2018

Warm up: 6 cal bike, high skips down and back, Bear crawl. 6 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 6 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.
Passthroughs 

WOD: 10 min AMRAP 
            3 power cleans 135/95
            6 pull ups 
            9 push ups 
            12 air squats 
            15/10 cal bike (reset bike each round) 

Wednesday, September 26, 2018

Warm up: 2x, bike 7 cals, jog down and back, high skips down and back, jump squats, Bear crawl, pass throughs, pigeon stretch, goodmornings.

Strength: power cleans 10x2
               Light weights. Focus on keeping your bar
               close and a quick turnover.

WOD: Death by 10 Meters
            1st Min run 10 meters
            2nd Min run 20 meters
            3rd Min run 30 meters

Keep increasing the meters by 10 every minute until you can no longer complete all of the meters within the minute.

THERE IS A 10m SECTION TAPED OUT AT THE GYM. LINES ARE MADE WITH DUCT TAPE. ITS ALL READY FOR YOU!!! 😊

Tuesday, September 25, 2018

Warm up: 3 x’s 100 run, 6 Spider-Man lunges, 3 inchworms, 5 kbs, 5 ghd, 5 hip ext, 5 jump squats, passthroughs, 2 strict pull up.

WOD: For Time
            Run 400m
            50 air squats
            40 kbs 55/35
            30 wallballs 20/14
            20 toes to bar
            10 cleans 135/95
            5 bar muscle ups
            10 cleans 135/95
            20 toes to bar
            30 wallballs 20/14
            40 kbs 55/35
            50 air squats
            Run 400m

Scale for bar muscle ups: 8 chest to bar pull ups. The goal is to get your chest to touch the bar. So feel free to use bands, or do jumping chest to bars if need be. These should not be easy! 😉

Monday, September 24, 2018

Warm up: 3 rounds of 100 m run, 10 toe kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms.
Crossover symmetry. 

Strength: max effort strict press 
               3-3-2-2-1-1-1

WOD: 5-10-15-20-15-10-5
           Burpees
           Shoulder to overhead 95/65

Friday, September 21, 2018

Warm up: 2x Row 200, jog down and back, high skips down and back, inchworms, toe kicks, good mornings, pass throughs.
Crossover symmetry.

WOD: 3 Min on - 3 Min off
            18 deadlift 185/135
            18 toe to bar
            Max cal row
           REST 3 MIN
             15 deadlift
             15 toe to bar
             Max cal row
           REST 3 MIN
             12 deadlift
             12 toe to bar
             Max cal row
           REST 3 MIN
              9 deadlift
              9 toe to bar
              Max cal row
         

Wednesday, September 19, 2018

Warm up: Bike 3 min. Spend 10-15 min on any areas that are tight or sore. Stretching, foam rolling, band work...

WOD: you choose intensity
           4,000m Row
      Every 3 min run 50m (starting at 0:00)
         

Tuesday, September 18, 2018

Warm up: 3x run 50m, 10 toe kicks, 10 double unders, pass throughs, 5 air squats, 3 inchworms, 2 strict pull ups.

Strength: 5x5 deadlift

WOD: 10 rounds
            20 double unders
            1 round of “Cindy”
                 5 pull ups
                10 push ups
                15 air squats

Monday, September 17, 2018

Warm up: Row 300, jog down and back, skip down and back, karaoke down and back. Spider-Man lunges, light gob squats, light kbs, jump squats, pass throughs.

WOD: 3 rounds
            50 wallballs 20/14
            50/35 cal bike

Friday, September 14, 2018

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

Strength: squat clean  
                 Work up to a heavy single
                 3-2-2-2-1-1-1

WOD: 20 min amrap 
           5 handstand push ups
           7 burpees 
           9 thrusters 95/65
           50 double unders (50 sec of attempts)

Sub for handstand push-ups 8 box hand stand push ups. Follow video link for demo https://youtu.be/YkhMUMfq1V0  Getting into your knees instead of toes is okay as well.

PRACTICE YOUR DOUBLE UNDERS! If you are not efficient at double unders use those 50 seconds each round to practice and get as many as you can.

Wednesday, September 12, 2018

Warm up: You choose! A moderate warm up will work great.

WOD: Not For Time
            1000m Row
            50 cal bike
            100 single unders
            800m Row
            35 cal bike
            75 single unders
            500m Row
            20 cal bike
            50 single unders

*if you didn’t do yesterday’s workout (and aren’t doing it today) you can always do this workout for time for a little extra push!*
   

Tuesday, September 11, 2018

NEVER FORGET! 🇺🇸 9/11/2001 🇺🇸

Today's workout is in honor and rememberence of all who were lost on this tragic day and the loved ones they left behind.  

Warm up: 3 rounds of 100 m run, 10 toe kicks, 8 pvc pass-throughs, 6 Spider-Man lunges, 4 push ups, 2 inchworms. 

Strength: NONE 

WOD: For time 

         

           Buy in - 1,488 meter row 

           9 rounds: 

           11 kbs 53/35

           11 push ups 

           11 ball slams 50/40

           11 abmat sit ups 

           Cash out - 1489 meter row 

Total number of meters rowed is 2,977, the number of lives that were lost as a result of the attacks. 🙏🏼

Monday, September 9, 2018

Warm up: run 200m, jog down and back, skip down and back, bear crawl, inchworms, gob squats, goodmornings, pigeon stretch. Repeat if not warm.
Crossover symmetry.

Strength: strict shoulder press 6x3

WOD: 8 rounds
           4 front squats 135/95 (from ground)
           6 lateral burpees over bar
           8 deadlifts 135/95

         Directly into
 
           1000m Row

Friday, September 7, 2018

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

WOD: 18 min amrap
            400m run 
            10 toes to bar
            12 wallballs 20/14
            30 double unders 

Wednesday, September 4, 2018

Warm up: 3 rounds 150 row, 4 Spider-Man lunges, 3 inchworms, 7 light gob squats, pass-through, 5 push ups.

WOD: 20 min EMOM

           Min 1: 14/10 cal row

           Min 2: 10 burpees 

Tuesday, September 4, 2018

Warm up: 2x run 200, Spider-Man lunges, fire hydrants, stiff leg bear crawl, pass throughs, empty bar push press, empty bar back squats.

Banded hip stretches and crossover symmetry.

Strength: 6x3 Back Squat

WOD: For Time
           400 m run
           5 rounds of
           10 pull ups
           6 hang squat cleans 135/95
           6 push press 135/95
  Finish with 400m run

Monday, September 3, 2018

You pick your warm up!

WOD: NOT FOR TIME
           4 rounds
           Run 200m
           Bike 2 min
           Row 2 min
          REST 1 min

Friday, August 31, 2018

Warm up: 3 x’s 100 run, 6 Spider-Man lunges, 3 inchworms, 5 kbs, 5 ghd, 5 hip ext, 5 jump squats, passthroughs, 2 strict pull up.

It’s the last day of August! So 8 is the magic number!

WOD: 8 rounds for time
           8 kbs 55/35
           8 box jump overs 24/20
           8 toes to bar
           8/6 cal bike

Wednesday, August 29, 2018

Warm up: 6 cal bike, jogging high knees down and back, Bear crawl down and back. 6 cal bike, inchworms, toe kicks, Spider-Man lunges, toe kicks. 6 cal bike, butt kickers down and back, jump squats, Frankenstein sits.

Strength: Squat clean+Front Squat+jerk 
                 10 sets. Start light and work up. 

WOD: 21-15-9 
           Back squats 175/125
           Pull ups 

*back squat can be out of the rack*

Tuesday, August 28, 2018

Warm up: 3 rounds 7 cal bike, 6 Spider-Man lunges, 3 inchworms, 6 light gob squats, 5 jump squats, 10 Push Press. 

WOD: 4 rounds
           10 wallballs 20/14
            8 burpees 
          REST 1 MINUTE 
           3 rounds 
           10 wallballs 
           8 burpees 
          REST 1 MINUTE 
            2 rounds
            10 wallballs
            8 burpees 
          
        

Monday, August, 27, 2018

Warm up: 2 rounds Row 200, skip down and back, butt kickers down and back, 5 inchworms, 10 toe kicks, 10 pass throughs, 10 goodmornings, 10 squats.
Crossover symmetry.

Strength: strict press 5x5

WOD: 20 min amrap
           200m run
           21 double unders (30 sec of attempts)
           15 deadlifts 135/95
           9 push ups

Wednesday, August 22, 2018

Warm up: Row 200, jog down and back, skip down and back, butt kickers down and back, inchworms, wallball squats, passthroughs, high knees.

WOD: 5 rounds
           14/10 cal row
           12 wallballs 20/14
           10 box jumps 24/20
           8 toes to bar

Tuesday, August 21, 2018

Warm up: 2 rounds... Bike 7 cals, fire hydrants, pigeon stretch, Spider-Man lunges, jump squats, bear crawl, hip extensions.
Banded hip stretches.

Strength: 5x5 Back Squat

WOD: 18 min EMOM
            5 burpee pull ups
            10/7 cal bike

Monday, August 20, 2018

Warm up: 3 rounds 150 row, 6 Spider-Man lunges, 3 inchworms, 5 light gob squats, 6 pass-through, 6 Push Press, 20 single unders.

WOD: “J.C.”
           2 rounds for time 
           49/35 cal row
           49 kbs 55/35
           49 air squats
           49 double unders (50 seconds of attempts) 
If you are capable of attempting double unders don’t do singles! Use the 50 seconds to get as many doubles as you can. 

HAPPY BIRTHDAY JEFF!!! 

Friday, August 17, 2018

Warm up: 2x  run 100m, butt kickers, Spider-Man lunges, jump squats, light kbs, passthroughs, goodmornings.

Strength: 5x3 bench press
 
WOD: For Time
            Run 800m
            50 wallballs 20/14
            30 burpee box jump overs 24/20
            20 alternating dumbbell snatches 50/35
            Run 800m

Substitute for dumbbell snatch: Single arm alternating dumbbell clean and jerk

Wednesday, August 15, 2018

Warm up: Row 200, jog down and back, skip down and back, karaoke down and back, 10 Spider-Man lunges, 5 inchworms, 10 light Kbs, 10 gob squats, 10 kb push press.

Double under work: 3 sets of 2 min working on double unders. Rest as needed between sets. If you are proficient at double unders shoot for 50-100 unbroken for the 3 sets.

WOD: 3 rounds for time
            20 hang power cleans
            20 front squats
            20 push press.
           Barbell at 95/65

Tuesday, August 14, 2018

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

WOD: 20 min amrap 
           3 handstand push ups 
           6 pull ups 
           9 wallballs
           12/10 cal bike 

Sub for handstand push ups: 5 box push ups. Reference link. https://youtu.be/J_r41PsGMTk Or 5 strict overhead press 65/45. 
     

Monday, August 13, 2018

Warm up: 7 cal bike, jogging high knees down and back, Bear crawl down and back. 7 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 7 cal bike, butt kickers down and back, jump squats, fire hydrants. 
Banded hip stretches. 

Strength: 5x3 Front Squat 

WOD: 6 rounds for time 
           Run 200
           10 GHD sit ups 
           10/7 cal bike 
           10 ball slams 50/35

Friday, August 10, 2018

Warm up: Row 150, jog down and back, jog backward down and back, Spider-Man lunge, jump squats, fire hydrants, goodmornings, empty barbell push press/jerk, hip extensions. Repeat if you are not feeling warmed up.
Crossover symmetry.

Strength: 8 sets
               Hang squat clean+squat clean+jerk

WOD: Death by.....
            Deadlift 135/95
            Bar facing burpee

When the clock starts perform 1 deadlift and 1 bar facing burpee. Rest until that min is over. Next min perform 2 deadlifts and 2 bar facing burpees. Rest until that minute is over. Next min...3 and 3. Continue adding one rep of each movement every min until you can no longer complete the amount for that round within the min. The workout is over when you cannot complete all reps before the min is up.
Score is the rep number of the last round you completed+the number of reps completed on your last round attempt. ie.... round 8+6burpees.

Post weight and score.

Don’t forget to join us Saturday at 1030! Group workout!

Wednesday, August 8, 2018

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

WOD: 12 min amrap 
            10 shoulder to overhead 95/65
            12 box jumps 24/20
            14 lunges 
            20/16 cal row 

Tuesday, August 7, 2018

Warm up: 2 rounds Bike 7 cals, jog down and back, skip down and back, bear crawl, jump squats, pass throughs, kbs, gob squats.

WOD: For Time
           100 double unders
           80 air squats
           60 Kbs 55/35
           40 Burpees
           30 abmat sit ups
           20 pull ups
           10 squat cleans 205/155

If need be, scale squat cleans to a weight that is heavy for you. These should not be easy! They are intended to be HARD! 😁


         
 

Monday, August 6, 2018

Warm up: 3 rounds, run 200 m (row if too Smokey), 6 Spider-Man lunges, 4 inchworms, 6 high knees, 6 toe kicks, 6 forward arm circles, 6 backward arm circles, 6 ghdsit ups, 6 hip extensions.
Crossover symmetry.

Strength: 5x5 bench press

WOD: For Time
            40 toes to bar
            60/50 cal row
            80 wallballs 20/14

Post weight and time

Wednesday, August 1, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, 5 burpee broad jumps, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry. 

WOD: 3 min AMRAP 
           21/15 cal row
           21 lateral burpees over rower
           Max front squats 95/65
        REST 3 MIN
           3 min AMRAP 
           18/13 cal row 
           18 lateral burpees over rower
           Max front squat 115/80 
        REST 3 MIN 
           3 min AMRAP 
           15/11 cal row 
           15 lateral burpees over rower 
           Max front squat 135/95
        REST 3 MIN 
           3 min AMRAP 
           12/9 cal row
           12 lateral burpees over rower 
           Max front squat 155/115

Tuesday, July 31, 2018

Warm up: Row 400, jog down and back, skip down and back, inchworms, pass throughs, 2 SLOW rounds of 2 pull ups, 4 push ups, 6 air squats.

WOD: 1000m Row
            100 double unders or 2 min of attempts
            8 rounds of Cindy
               5 pull ups
               10 push ups
               15 air squats

If the smoke is bothering you do the workout at a moderate pace and scale to
800m Row
100 single unders
4 slow rounds of Cindy

Monday, July 30, 2018

Warm up: 2x... Row 20 cals, Spider-Man lunges, bear crawl, gob squats, kb push press, pass through, hip extensions.
Banded hip stretches. Front rack mobility.

Strength: 5x5 Front Squat

WOD: For Time
        40 DB snatches 50/35 (alternating)
        10 box jump overs 24/20
        30 DB snatches
        10 box jump overs
        20 DB snatches
        10 box jump overs
        10 DB snatches
        10 box jump overs

Scale weight down if needed.

If you have never done dumbbell snatches you can sub with dumbbell clean and jerks. (Alternating arms) Or kbs.

Friday, July 27, 2018

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

WOD: 6 rounds 
     15/12 cal row
     12 wallballs 20/14
     10 hang power clean and push press 115/85

Wednesday, July 25, 2018

Warm up: 2 rounds row 200m, inchworms, 5 air squat holds (5 sec), 5 Ghd sit ups, passthroughs, 10 sec hang on pull up bar (active shoulder position), 5 push ups, kb oh carry.

WOD: 16 min emom
            15 v ups
            20 kbs 53/35
            16 lunges w/kb 53/35
            5 strict pull ups (use bands if needed)

While the air quality remains fairly poor we will try to offer some options that you can choose from depending on how comfortable you are with excreting yourself with the Smokey air.

*If you want a faster pace workout perform the workout as 4 rounds for time.
           

Tuesday, July 24, 2018

Warm up: Moderate Bike for 5 min. Spider-Man lunges, fire hydrants, inchworms, gob squats, kbs.
Crossover symmetry and banded hip stretches.

Due to the smoke we are taking it easy on the lungs.

Strength Wod: 20 min emom
                        Every min perform
                        1 Back Squat, 1 bench press, 1 clean

*warm up to the weight you want to use for the 20 reps. Weight remains the same throughout the 20 min. If safety becomes an issue please lower your weight*

Monday, July 23, 2018

Warm up: 2 rounds: row 20 cals, jog length of gym and back, power skips down and back, bear crawl, Spider-Man lunges, jump squats, pass throughs, hip extensions.

Strength: 6x3 power clean
               Work up to a heavy set of 3
               If you haven’t been working power cleans
               for long, keep the weight light and work
               on your technique.

WOD: “Death Race”
              5 rounds
              15/10 cal bike
              10 burpees

Friday, July 20, 2018

Warm up: Row 20 cals, 10 Spider-Man lunges, bear crawl, 10 jump squats, 10 passthroughs, 5 burpees, 10 v-ups, 10 Superman’s, bike 10 cals.
Additional band mobility.

WOD: 10-9-8-7-6-5-4-3-2-1
            Box jumps 24/20
            Push ups
            Toe to bar
*after each round bike 10/7 cals*

Wednesday, July 18, 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.
Pass throughs, banded shoulder stretches. 

WOD: 12 min amrap 
           200m run 
           12 wallballs 20/14
           7 pull ups 
           

Tuesday, July 17, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch, empty bar push press. Row 15 cals, inchworms, pass throughs, overhead plate carry, empty bar front squats. 
Banded goodmornings, banded hip stretches. 

Strength: 8x2 Back squats 

WOD: For Time 
           50 shoulder to overhead 95/65
           50 front squats 115/85
           50 deadlifts 135/95
           5 burpees every min on the min 

*workout begins with 5 burpees*

Monday, July 16, 2018

Warm up: Row 30 cals, Spider-Man lunge, inchworm, toe kicks, jump squats, kbs, gob squats, pass throughs.

WOD: “Allison”
            5 rounds
            20 abmat sit ups
            7 cleans 135/95
            16 kb snatches 53/35 (sub with kbs)
            After all 5 rounds are complete
            Row 1998m
Time stops when Row is complete.

Friday, July 13, 2018

Warm up: Run 100, 10 Spider-Man lunge, 6 inchworms, run 100, 10 fire hydrants, 6 burpees, run 100, 10 pass throughs, 6 jump squats.
Pigeon stretch, goodmornings.


WOD: 21-15-9
           Bike cals
           Burpees
           Kbs
           Ghd sit ups

Wednesday, July 11, 2018

Warm up: Run length of gym, down and back. Butt kickers down and back, run down and back. Spider-Man lunges, inchworms, jump squats, kbs (light), gob squats, kb push press, 30 single unders.
Crossover symmetry.

Strength: 8 sets
               2 squat cleans 1 jerk
             
WOD: NOT FOR TIME
           1000 m row
           100 single unders
           800 m row
           50 sit ups
           600 m row
           100 single unders
           400 m row
           50 sit ups

Work through at a moderate pace.

Tuesday, July 10, 2018

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

WOD: 4 rounds 
           400 m run
           12 box jump overs 24/20
           24 wallballs 20/14

Monday, July 9, 2018

Warm up: 3x run 200, 6 Spider-Man lunges, 4 inchworms, 5 jump squats, 10 toe kicks, 8 light kbs, 8 kb push press, pass throughs, 3 strict pull up.

WOD: 10 rounds
            200 m row
            6 pull ups
            8 push ups
            10 air squats

Friday, July 6, 2018

Warm up: 2 rounds Row 250, 10 Spider-Man lunges, 10 air squats, 10 pass throughs, 10 push press, 10 hip extensions.
Banded hip stretches.

Strength: Back Squat 6x3

WOD: 12 min amrap
            20 kbs
            15 gob squats
            10 kb push press (5 per arm)
            55/35 lb kb

Wednesday, July 4, 2018

Join us for a hike up Hogback! Foothills Christian Fellowship parking lot at 9am!

If you can’t make it and are hitting the gym instead....

Warm up: slow 200 m run, slow 300 m row, stretches of your choice.

Active recovery wod: 30 min AMRAP
                     Run 400m
                     Row 30 cals
                     Bike 20 cals

Moderate effort. Just move at a sustainable pace.

Have a happy and safe holiday!!! 🇺🇸
                   

Tuesday, June 3, 2018

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

WOD: 3 rounds 
           400 m run
           20 burpees 
           Rest 3:00

Wednesday, July 4th we will be hiking hogback mountain! Join us for some outdoor fun!
Meet at Foothills Christian Fellowship parking lot at 9am. 😁

Monday, July 2, 2018

Warm up:  3 rounds row 200, bear crawl, 8 spider man lunges, 4 inchworms, 5 jump squats, 5 empty bar push press, passthroughs, 5 sit ups.

Strength: Every 90 seconds for 12 min
                1 power clean
                1 Front Squat
                1 squat clean
                1 jerk
                Build to a heavy complex

WOD: 5 rounds for time
            10 shoulder to overhead 95/65
            50 sit ups
            10 box jumps

*each round sit-ups decrease by 10 reps*