Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open / CF
5:00 ~ Kids
7:00 ~ Oly Class
Mod ~ DeadLift
Wod ~ 13:00 AMRAP
Buy in 55/45 Cal Bike
5 DL (155/225)
15 Ab mat Sit ups
25 DU
Accessory Work ~ Handstand Walk
2/18/20
Class times 4:30/5:15/6:15/8:30 & 4:00/6:00
Mod ~ Back Squat
Wod ~ 5 RFT
9 TTB
15 WallBalls (14/20)
then
5 RFT
9 Power Snatch (55/75)
15 OHS (55/75)
2/17/20
Class Times 5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym
NO Kids Class
Mod ~ Press Complex
Wod ~ “Wittman”
7 Rnds
15 KB Swings (35/53)
15 Power Cleans (65/95)
15 Box Jumps (20/24)
2/15/20
7:30 & 8:30 Class With Coach Paige
Skill ~ TTB or Rope Climb
if proficient 3 sets of option 1 or 2
1.) 8 TTB + 1 Rope Climb
2.) 12 TTB + 3 Rope Climbs
Wod ~ 4 RNDS (2:00 rest)
400 m row + 1 Big Bang Complex (75/115)
Big Bang = 1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Press + 1 High Hang Clean + 1 Hang Clean + 1 Push Jerk + 1 High Hang Clean + 1 Hang Clean + 1 Clean + Split Jerk
2/14/20
Class Times 5:15/8:30 & 6:00
Mod ~ Snatch Complex
Every 2:00 x 5
6 Snatch Grip DL
3 Hang Snatch
6 OHS
3 Squat Snatch
Wod “💗Heart Breaker💗”
Partner Wod ~ (15:00 Time Cap) ~ 1 athlete works at a time
36 DeadLift (135/185)
14 Box Jumps
24 DL
14 Box Jumps
12 DL
14 Box Jumps
36 Hang Cleans (85/115)
14 Box Jumps
24 Hang Cleans
14 Box Jumps
12 Hang Cleans
14 Box Jumps
36 Shoulder to Overhead (65/95)
14 Box Jumps
24 Shoulder to Overhead
14 Box Jumps
12 Shoulder to Overhead
14 Box Jumps
*** @ (4:00-6:00) and (10:00-12:00) stop working through AMRAP and complete as many Wallballs as possible.
2/13/20
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Wod ~ “FRAN”
21-15-9
Thruster (65/95)
Pull Ups
Odd - Object Training
4 Rnds
15 Russian KB Swings (53/70)
50’ DB Walking Lung (25/40)
10 Turkish Sit up
100’ Farmer Carry (25/40)
5 D-Ball Over Shoulder
2/12/20
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym/CF
5:00 ~ Kids
7:00 ~ Oly Class
Mod ~ Back Squat
Wod ~ 17:00 AMRAP
20 Hang Snatch 55/75
20 Cal Bike
2 Rope Climb
20 SDHP 55/75
20 TTB
2/11/20
Class Times 4:30/5:15/6:15/ 8:30 & 4:00/6:00
Mod ~ Bench Press
Wod 3:00 AMRAP x 4 (2:00 rest)
20 DB Deadlifts (35/50)
12 DB Push Press (35/50)
max Burpee Box Jump overs in remaining time
Gymnastics Accessory Work
~ Muscle Up Progressions
2/10/20
Class Times 5:15/8:30/4:00/6:00/7:00
4:00 ~ Open Gym/CF
5:00 ~ Kids Class
Mod ~’Hang Squat Clean
Wod ~ 9:00 AMRAP
1 Hang squat Clean (95/135)
30 DU
2 Hang Squat Cleans
30 DU
Continue adding squat clean rep until time expires
Rowing Conditioning
2/8/20
7:30 & 8:30 Class with Coach Emily
Core Tabata
Wod ~ Team 3 (30:00 time cap)
3 rnds
1000m row
30 TTB
Then
21 Burpee Box Jump Over
21 Clean & Jerk 95/135
21 BBJO
21 C&J 105/155
21 BBJO
21 C&J 135/185
2/7/20
Class Times 5:15/8:30 & 6:00
Mod ~ Split Jerk
Wod ~
Buy In ~ 15 Clusters 95/135
then
3 Rnds
15 Devil Press (25/40)
15 CTB Pull ups
then
Buy out 15 Clusters (95/135)
2/6/20
Class Time 4:30/5:15/6:15 & 4:00/6:00
Mod ~ Back Squats
Wod ~ Partner Wod
20:00 AMRAP
athlete 1 will complete Full round then rest while the athlete 2 completes the round. Continue to add 3 reps to Wallballs & KB Swings until time expires
3 WB 14/20
3 KB Swings 35/53
6/9 Cal Bike
6 WB
6 KB swing
6/9 Cal Bike
9 WB
9 KB Swings
6/9 Cal
continue to add reps until time expires
2/5/20
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open gym
5:00 ~ Kids Class
7:00 ~ Oly Class
Mod ~ Cleans
Wod ~
Part 1 ~ 7:00 AMRAP
1 Power Clean + 1 Push Press
2 Power Cleans + 2 Push Press
** continue adding Reps til time expires
Rest 2:00
Part 2 ~ 10:00 AMRAP
10 Burpees to Plate
25 DU
2/4/20
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
7:00pm Beginner CF Class
Mod ~ 3 sets Pick one of skills and hit max reps
1.) Push Up
2.) Strict Ring Dip
3.) Strict HSPU
Wod ~ 5 RFT
7 DL 135/185
20 Alternating Jumping Lunges
7 DL 135/185
20 x 10m Sprints
Accessory Work
3 Sets
7 Renegade Row
max L-sit hold
2/2/20
Class Times 5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym/ CF class
5:00 ~ Kids
Mod ~ Snatch Complex
EMOM 9
1 Hang Snatch + 1 Squat Snatch + 1 OHS
Wod ~ Every 4:00 x 5
300/250 Row
20 Sit ups
3’Squat Snatches 85/115
** Cash Out**
1 Mile Run
2/1/20
7:30 & 8:30 Class With Coach Chuck
BRING A FRIEND DAY @ 8:30
Mod ~ Bench Press
Wod ~Partner Wod
10:00 AMRAP
1,1,2,2,3,3,4,4,5,5,6,6 etc..
Wallballs
Push up
DB Snatch 35/55
DB Lunge
Rest 3:00
Repeat
** each athlete completes the rep then increase a rep
1/31/20
Class Times 5:15/8:30 & 6:00
Mod ~ DeadLift
Wod ~
7:00 AMRAP
10 Burpee Box Jump Over
10 Strict Press (55/75)
10 TTB
rest 2:00
5:00 Amrap
8 Burpee BJO
8 Push Press (85/115)
8 TTB
rest 2:00
3:00 Amrap
6 Burpee BJO
6 Push Jerks (115/155)
1/30/20
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Mod ~ Every :90 x 7
1 Power Clean + 1 Front Squat + 1 Jerk + 1 cluster
Wod ~
21-18-15-12-9-6-3 Thruster 65/95
40 DU in between sets
Gymnastic Skill work ~
TTB
1/29/20
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open/CF class
5:00 ~ Kids Class
7:00 ~ Oly Class
Wod ~ “KOBE” Tribute Wod to a legend
81 Cal Buy in (81 Points scored in a game)
then
5 rnds (number of championship)
8 Power Snatch (95/135) Original Number
24 KB Swings (35/53) Later Number
20 Box Jumps ~ Years played in NBA as a Laker
then
41 Burpee Buy Out ~ age he died
1/28/20
Class Times 4:30/5:15/6:15 & 4:00/6:00
Mod ~ Push Press
Wod 4 Rnds (2:00 rest)
20/15 Cal Bike
10 CTB pull ups or 5 Bar MU
20 Hang Cleans (65/95)
