Tuesday June 9, 2015

Posted on Jun 8, 2015 | 0 comments

It is HOT, people!!! Please make sure you hydrate before, during and after your workout!!!!!!

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 5 Shoot Throughs

Odd Minutes: 30 Second Handstand Hold

Scaled option: 30 Second plank hold

 

WOD:

4 Rounds for time:

15 Handstand Push-ups   *Scaled: Hand Release Push-ups

15 Pull-ups  *Scaled: Pull-ups from a box

15 Overhead Squats  95#/65#    *Scaled: Front Squats 75#/55#

30 Double Unders   *Scaled: 90 single unders 

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Monday June 8, 2015

Posted on Jun 7, 2015 | 0 comments

Strength:

RX:

Every 90 seconds for 15 Minutes:

1 Power Clean+ 1 Front Squat + 1 Push Jerk , building in weight

Scaled:

Every 90 seconds for 15 Minutes:

2 Thrusters + 5 high box jumps, building in weight on thrusters

 

WOD:

20 Minute AMRAP:

15 Box Jumps 24″/20″  Scaled: option to step up 

12 Kettlebell Swings 70#/53#   Scaled: 53#/35#

9 Shoulder to Overhead 135#/95#  Scaled: 95#/65#

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Friday June 5, 2015

Posted on Jun 4, 2015 | 0 comments

HAPPY FRIDAY!!!! 

 

For time:

400m Farmer Carry 45#/25#   *Scaled: 30#/15#

50 Hand Lift Push-ups

40 Toes to Bar   *Scaled: Knee Raises 

30 Power Cleans 135#/95#  *Scaled: 95#/65#

20 Man Makers 45#/25#   *Scaled: 30#/15#

Run 1200m

 

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Thursday June 4, 2015

Posted on Jun 3, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even: 30 Second L-sit Hold

Odd: 5/3 Muscle Ups

Scaling for Muscle Ups: Transitions from the floor + jumping ring dip

 

WOD:

Tabata of the following movements: (20 seconds of work, 10 seconds of rest)

Hang Power Snatch 75#/55# *Scaled  55#/35#

Double Unders *Scaled Single Unders

Wall Balls 20#/14# *Scaled 14#/10#

Sumo Deadlift High Pulls

Row for Calories

1 Minute REST between movements 

Score is # of total reps

 

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Wednesday June 3, 2015

Posted on Jun 2, 2015 | 0 comments

Strength:

In 12 Minutes work up to a heavy 3 rep Max Deadlift!

 

WOD:

“Diane”

21-15-9

Deadlifts

Handstand Push-ups

RX: 225#/155#

Scaled: 155#/105#

Scaling for HSPU: Feet on a box

Rest 3 Minutes

 

21-15-9

Kettlebell Swings

Chest to Bar Pull-ups

RX: 70#/53#

Scaled: 53#/35#

Scaling for Chest to Bar Pull-ups: If you can do a kipping pull-up, but can’t touch chest, do regular kipping pull-ups. Otherwise, use a box, simulating kip and touch chest to bar. No bands today!

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Tuesday June 2, 2015

Posted on Jun 1, 2015 | 0 comments

Happy Tuesday! Just a friendly reminder: PLEASE BE ON TIME for class. Of course we realize that there are times when being late cannot be avoided. But out of respect for the coach and others in the class we really would appreciate an effort. We don’t want to have start to giving  anyone burpee penalties!  ;)

 

Skill Warm-up:

8 Minute EMOM:

Even: 5/3 Strict Handstand Push-ups

Scaling option: a) strict hspu with feet/knees on box

b) if you have never kicked up to wall, try 2 to 3 kick ups per minute

Odd: 2 Rope Climbs

Scaling Option: pulls from the floor

 

WOD:

For time:

40 Alternating Front Rack Lunges

40 Box Jumps

40 Push Press

Run 250m

30 Alternating Front Rack Lunges

30 Box Jumps

30 Push Press

Run 400m

20 Alternating Front Rack Lunges

20 Box Jumps

20 Push Press

Run 800m

RX weight: 95#/65# (for both lunge and push press)

Scaled weight: 65#/45# (for both lunge and push press)

RX Box Jump height: 24″/20″

Scaled Box Jump Height: 20″ / 12″ with 45# plate (or step ups)

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Monday June 1, 2015

Posted on May 31, 2015 | 0 comments

Strength:

Every 90 Seconds for 15 Minutes:

RX:

2 Front Squats + 1 Jerk, adding weight.

Front squat taken from the floor.

SCALED:

2 Front Squats (same time domain), adding weight.

Bar taken from rack.

 

WOD:

RX:

15 Minute AMRAP:

30 Double Unders

15 Dumbbell Thrusters 45#/25#

9 Burpees

 

SCALED:

15 Minute AMRAP:

90 Single Unders

15 Dumbbell Thrusters 30#/20#

9 Burpees

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