Monday June 29, 2015

Posted on Jun 28, 2015 | 0 comments

SCHEDULE FOR THIS FRIDAY/ SATURDAY:

Friday July 3:

5,6,7,8,9am and NOON only (no evening classes)

Saturday July 4: 

8am and 930am

 

Strength:

Bench Press!

In 15 Minutes,

work up to a heavy single. Then complete a 5×3 at 75% of that number!

**For scaled:

Every 90 seconds for 15 Minutes, 6 Hand Release Push-ups, 12 Jump Lunges

 

WOD:

10 Minute AMRAP:

“Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

REST 3 MINUTES

 

10 Minute AMRAP:

40 Double Unders

10 Box Jump Overs  30″/24″

 

**Scaled: 90 Single Unders

24″/20″ or step ups on box

 

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Friday June 25, 2015

Posted on Jun 25, 2015 | 0 comments

Don’t forget Backsquat for Freedom is this Sunday at 10am! Come out for a good cause and get your squat on!!!!!

 

Strength:

Every 90 seconds for 15 minutes:

1 Power Clean+ 1 Hang Squat Clean+ 1 Push Jerk

work up to heaviest set

**scaled: every 90 seconds, 3 thrusters, 6 lateral burpees over bar

 

WOD:

Run 250m

30 Wall Balls 20#/14#   **scaled 16/10

Run 250m

20 Hang Cleans 135#/95#  **scaled 95/65

Run 250m

10 Power Snatch 135#/95#  **scaled 95/65

Run 250m

**after last 250m, go back up list, ending with 400m run!

 

 

 

 

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Thursday June 25, 2015

Posted on Jun 24, 2015 | 0 comments

Skill Warm-up:

8 minute EMOM:

Even minutes: 50 double unders/ 40 seconds of practice!

Odd minutes: 5 Shoot Throughs

 

WOD:

5 Rounds for Time:

250m Farmer Carry 50#/35#

20 Alternating DB Snatch 50#/35#

15 Handstand Push-ups

 

**Scaled 35/20

Hand Release Push-ups

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Wednesday June 28, 2015

Posted on Jun 23, 2015 | 0 comments

Strength:

Back Squat

In 15 minutes, work up to a 5 rep max PAUSE back squat! Hold for 3 seconds at the bottom of the squat!

 

WOD:

15 Minute AMRAP:

7 Deadlifts 225#/155#

7 Chest to Bar Pull-ups

7 Kettlebell Swings 70#/53#

 

***Scaled: Deadlift 115/75

Kettlebell Swings 53/35

For pull-ups, jumping chest to bar from box

 

 

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Tuesday June 23, 2015

Posted on Jun 22, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 5/3 Muscle Ups

**Scaled 10 Ring Dips. Use a band but make it challenging!

Odd Minutes: 5 Wall Walks

 

WOD:

For time:

15-12-9-6-9-12-15

Burpee Box Jump Overs 24″/20″

Squat Cleans 115#/75#   **Scaled Deadlifts 95#/65#

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Monday June 22, 2015

Posted on Jun 21, 2015 | 0 comments

Happy Monday! 

This Sunday June 28 we will be doing Back Squats for Freedom at 10am! Hope to see you there! 

 

WOD:

For Time:

Run 1200m

100 Double Unders  **Scaled 300 Single Unders

50 Push Press 75#/55#   **Scaled  65#/45#

50 Toes to Bar   **Scaled Knee Raises

50 Sumo Deadlift High Pull 75#/55#   **Scaled 65#/45#

100 Air Squats

Run 1200m

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Friday June 19, 2015

Posted on Jun 18, 2015 | 0 comments

REMINDER that we will not have OPEN GYM this Sunday on Father’s Day! 

 

Strength:

For 15 Minutes, every 90 seconds,

3 REPS DEADLIFT, working up to your heaviest set.

 

WOD:

5 Rounds for time:

25 Wall Balls 20#/14#    **Scaled 16#/10# (9 ft. target)

15 Kettlebell Swings 53#/35#     **Scaled 35#/26#

5 Hang Cleans 185#/125#    **Scaled 115#/85#   

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