Monday, 10/17/2016

Warm Up: Choice

Strength: Bench Press. 3x10

Accessory Work: two sets of max reps is muscle ups

WOD: 4 Rounds for time:
10- Pull ups
15- Burpees
20- Wall Balls 20/14
25- Ab Mat Sit Ups
30- double unders

Post weight and time

Friday, 10/14/2016

Warm Up: Row 2000m

Strength: Rest

Accessory Work: 3 sets of 1 min planks

WOD: "Karen"
-150 Wall Balls 20/14

Complete for time and post on whiteboard.

STAY SAFE WITH THE WEATHER!

Wednesday, 10/12/2016

Warm Up: Choice

Strength: Front Squat  5x3 heavy

Accessory Work: 3x50 Double Unders

WOD: For Time:
Row 1000m
-50 Burpees
-50 Box Jumps 24/20
Run 800m

Post weight and time

Tuesday, 10/11/2016

Warm Up: Choice

Strength: Deadlift 4x6

Accessory Work: Crossover Symmetry

WOD: For Time:
Run 400m
25- Pull Ups
100- Double Unders
25- Pull Ups
Run 400

Post weight and time

Monday, 10/10/16

Warm Up: Run Washburn Loop

Strength: 5x5 Strict weighted Pull Ups

Accessory Work: 3x20 ab mat sit ups

WOD: 5 Rounds for time
7- SQUAT Clean #155/110
14- Kettle Swings #70/55

Post Time and weight

Friday,10/7/2016

Warm Up: Choice

Strength: 1 Rep Max Squat Clean

Accessory Work: 3x 50 Double Unders Unbroken

WOD: 8 rounds
-250m Row
Rest 1 minute between rounds

Post Weight and times

Tuesday,10/4/2016

Warm up: row 2k

Strength: front squat 2x20

Accessory Work: 4x10-15 toes 2 bar unbroken

WOD: AMRAP 12 mins
5-10-15-20-etc
Wall balls #20/14
Pull ups

Post reps completed and weight

Monday, 10/3/2016

Warm Up: 5 rounds of Cindy

Strength: 3x5 Squat Cleans @70%

Accessory Work: 3x10 Bar Dips Strict

WOD: 3 Rounds for time
21- Row for Calories
15- Bar facing Burpees
 9- Thrusters # 95/65

Post weight and time

Friday, 9/30/2016

Warm Up: run 1 mile

Strength: Back Squat 1x3 @65%, 1x3 @75%, 3x3 @80%

Accessory Work: 3x20 Ghd with a 15 lbs

WOD: 30-20-10
-Row for Cals
-Push press 115/85

Post weight and time

Wednesday, 9/28/2016

Warm Up: 7 rounds of Cindy.

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: "Nancy"
5 Rounds for Time
-Run 400m
-15 Overhead Squats #95/65

* If you cannot do OH Squats, do Front Squats #135/95

Post Time and weight

Tuesday, 9/27/2016

Warm Up: Choice

Strength: Find a one rep max Deadlift

Accessory Work: 10 minutes of a weakness

WOD: 5 Rounds for time
-Row 500 meters
21- Deadlifts 155/115

Post weight and time.

Monday, 9/26/2016

Warm Up: Run 800m,50 ab mats,40 air squats,30 push ups,20 burpees,10 pull ups

Stength: 3 rep max-bench

Accessory Work: 3 sets of max effort of T2B. Rest as needed

WOD: 100-80-60-40-20
Double unders
Complete 20 burpees between sets of double unders

Post weight and time

Friday, 9/23/2016

Warm Up: 2 rounds: run 400m, 10 inch worms, 15 GHD's, 10 pull Ups

Strength: Rest

Accessory Work: Crossover Symmetry

WOD: AMRAP 20 Mins
15- Thrusters 95/65
15- Box Jump Overs 24/20
15- Row Cal
15- T2B

Post time and weight

Wednesday,9/21/2016

Warm Up:two rounds Run 400m, 20 GHD, 15 push ups, 10 pull ups.

Strength: find a one rep max for back squat

Accessory Work: 2x20 good mornings

WOD:
With a continuously running clock, every three minutes complete 250m row and 10 burpees until you complete 10 rounds


Post time and weight!! Don't be scared to push the weight attempting to get that new PR on back squat

Tuesday, 9/20/2016

Warm Up: Run 800, 10 inch worms, 15 Goblet Squats, 20 GHD sit ups

Strength: OHS 3x5

Accessory Work: Crossover Symmetry

WOD: 50-30-10
- Row or bike for Cals
- Overhead weighted Lunges #25/15
- Ab Mat Sit Ups

Post time and weight

Monday, 9/19/2016

Warm up: choice

Strength: rest

Accessory work: clean and jerk technique

WOD: "Grace"
30- Clean & Jerks 135/95

Post weight and time

Friday,9/16/2016

Warm Up: run 1 mile, 5 rounds of Cindy

Strength: Front squat 5x3

Accessory Work: 10 mins of a weakness. Pick a movement

WOD: 5 rounds for time:
-Row 15 Cals
-10 Box Jumps (high) 30/24"

Post weight and time

Wednesday, 9/14/2016

Warm Up: Choice

Strength: Rest

Accessory Work: 3 sets ME Push Ups: rest as needed

WOD: "Coe"
10 Rounds of
10- Thrusters #95/65
10- Ring Push Ups

Post time and weight

Tuesday, 9/13/2016

Warm Up: Choice

Strength: Deadlift 3x10

Accessory Work: Bar muscle progressions

WOD: 3 Rounds For Time
40- Wall Balls #20/14
21- Burpees

Post weight and Time

Monday, 9/12/2016

Warm Up: Run 800 meters, 20 Strict pull ups, 50 Air squats. Complete the warm up of Crossover symmetry.

Strength: 5x3 Strict Press

Accessory Work: Tabata of ab mat sit ups

WOD: Complete
-5 Minutes of Rowing for Calories
-5 Minutes of Push Press for reps  #115/80
**THERE IS NO REST BETWEEN MOVEMENTS**

Post weight. Post calories rowed and reps completed of Push Press