Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod - Barbell Cycling
Hang Squat Cleans + Jerks
Wod: 2 Rnds
200 Run
15 DL (155/225)
200 Run
20 HSPU
200 Run
25 Wallballs (14/20)
5/13/19
Class Times 5:15/8:30 & 4:00/6:00/7:00
Mod - Back Squat
Wod -
3 Rnds
15 Power Clean 85/115
20 Push ups
Then
2 Rnds
27/21 Cal Row
75 DU
Then
1 Rnds
50/35 Cal Bike
5/11/19
No Open Gym today! Happy Mother's Day
5/11/19
Bring A Friend @ 8:30
Mod: Shoulder Press
Wod: Partner Wod
10:00 Amrap
30 WallBalls (14/20)
30 TTB
30 Box Jumps (20/24)
30 DB Push Press (35/50)
Rest 2:00
8:00 AMRAP
20 WallBalls (14/20)
20 TTB
20 Box Jumps
20 DB Push Press
5/10/19
Class Times 5:15/8:30 & 6:00
Mod - DeadLift
Wod - "Taco 42" Happy Birthday Coach Tony
42 Air Squats
42 KB Complex (2 x 26/35)
42 Burpees
KB Complex = 1 KB in each hand
1 DL + 1 Power Clean + 1 Thruster
5/9/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Gymnastic ~ Every :90 rest :30
1.) 3 sprints max ring dips
2.) 6/8 cal bike max Strict HSPU
Wod: Partner WOD
20-18-16-14-12-10-8-6-4-2
Squat Cleans 105/155
Row 400m between each set
5/8/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
Core Tabata
Skill - Bench Press
Wod 6 RFT
10 1 arm alternating DB Squat Snatches (35/50)
10 DB Box Step Overs
45 DU
5/7/19
Class times 4:30/5:15/8:30 & 4:00/6:00
Barbell Cycling - on a running clock count total reps
2:00 each
Max Deadlifts (75/115)
Max Push Press
Max Front rack lunge
Max Power Cleans
Rest 2:00
1:00 each
Max DL (65/95)
Max Push Press
Max front rack Lunge
Max Power Cleans
Endurance -
500m rowing Sprint x 3
5/6/19
Class Times 5:15/8:30/4:00 & 6:00/7:00
Mod - Overhead Squats
Wod: Cindy with A twist
5 pull ups
10 push ups
15 squats
Every. 2:00 7/10 cal on bike, 100m row or Sprint.
Great opportunity to throw a vest on and get ready for Murph
5/4/19
8:30 Class with Coach Emily
Skill: TTB
WOD:
800m Run
9 Power Cleans (125/185)
21 Bar Facing Burpees
800 Run
15 Power Cleans (95/135)
21 Bar Facing Burpees
800 Run
21 Power Cleans (75/115)
21 Bar Facing Burpees
5/3/19
Class Times 5:15/8:30 & 6:00
Mod: 5:00 AMRAP
Complete as many sets of 7 unbroken push ups as possible
Strength: Blugarian Split Squat
Endurance: 3 RNDS
500m Row
400 Run
Rest 2:00 in between rnds
5/2/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Wod: on a 30:00 clock
0:00-10:00
Fran
21-15-9
Thrusters (65/95)
Pull ups
10:00-20:00
Diane
21-15-9
Deadlift
HSPU
20:00-30:00
Max Squat Clean
5/1/19
Class times 4:30/5:15/8:30 & 4:00/6:00/7:00
5:00 - Kids Class
Mod: Snatch
Wod: 12:00 AMRAP
5 Hang Snatch 80/115
10 TTB
15 WallBalls 14/20
4/30/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod: Front Squat & Handstand Push up
Wod: Every 3:00 x 4 (2:00 rest in btw)
30 KB Swings
20 Sit ups
Max Cal Bike
4/29/19
Class Time 5:15/8:30/4:00 & 6:00/7:00
5:00 - Kids Class
Mod: EMOM 10
3 Hang Cleans + 1 Jerk
Wod: 22:00 AMRAP - Partner WOD
100 DU
80 Air Squats
60 DL (85/115)
40 Power Clean
20 S2O
10 Muscle Ups
4/27/19
8:30 Class Saturday morning
Skill : Double Unders
If proficient choose an option
Every 3:00 x 3
1.) 60 DU + 2 Rope Climbs
2.) 100 DU + 3 Rope Climbs
Wod: 4 RFT
27 Box Jumps (20/24)
20 Burpees
11 Squat Cleans (100/145)
4/26/19
Class times 5:15/8:30 & 6:00
Skill - pull up/ muscle ups
Mod: Back Squats
Wod: 15-12-9
Power snatch (85/125)
Pull ups
Then 15-12-9
OHS (85/125)
Bar Facing Burpees
4/25/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod: Clean & Jerk
Wod 5 RFT (15:00 time cap)
48 DU
16 DeadLifts (105/155)
8 Push Jerks
Directly after 1 mile cool down run
4/24/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
NO 5:00 Kids class
Mod: Thruster
Wod:
3 RFT
10 D-Ball over shoulder (50/70)
100m Farmers Carry (35/50)
10/15 Cal Bike
100m Hvy Sled Drag
4/23/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod: Sumo DL
WOD
0:00-6:00
50 WB (14/20)
20 TTB
6:00-12:00
1200m/1400m row
12:00-18:00
50 Box Jumps (20/24)
20 HSPU