Tuesday Oct 29th

Skill: 

Splits practice. 

Strength:

Bench

5 L,M,H

WOD: 

"Dianne"

21-15-9

Dead lift (225/155)

HSPU

Let's get you WOD on! ;)

Monday October 28th

Warm up:

500m row

25 pull ups

25 squats 

25 pass thoughs

Skill:

Back Squat

L/M/H

WOD:

"Morrison"

50-40-30-20-10

Wall balls (20/14)

Box Jumps(24/20)

KBS (54/35)

Friday October 18

WOD: Fight Gone Bad

3 rounds- 1 minute at each station with a minute rest

Wall Balls

Box Jumps

Sumo Deadlift High Pull

Push Press

Row for calories

Rest 

Your score is the total reaps/calories of everything added together. 

 

Wednesday October 16

Warm Up:

3 Rounds of CINDY

5 pull Ups

10 Push Ups

15 Squats

Skill:

50 Pistols

WOD:

Go for PR

FRAN

21 - 15 - 9

Thrusters

Pull Ups

Quick Paleo Pancake Recipe That is Amazing!

2 Bananas (ripe)

4 eggs

1 teaspoon baking soda

1 teaspoon cinnamon

1 tablespoon coconut butter / butter

1 tablespoon almond butter

1 tablespoon vanilla

Wednesday October 9th

Skill: 

Hang power cleans

WOD:

3 Rounds of

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

(Must remain holding onto the bar the entire round, other wise the athlete must start round over)

Tuesday Oct 8th

Warm up: 

800m run

20 lunges

30 squats

40 push ups

50 sit ups 

Skill: 

Snatch

WOD:

"Isabelle"

30 snatch (135/95)

Friday October 4th

Friday October 4

Skill:

70 Pistols

WOD:

20 Weighted Pish Ups

30 Box Jumps

40 pull ups

50 Double Unders

40 Pull ups

30 Box Jumps

20 Weighted  Push Ups

Wed. Oct. 3

Thursday October 3

Warm Up:

30 Wall Ball

Then

2 Rounds of

10 Burpee Box Jumps

10 Pistols

Skill:

Med Ball Cleans

WOD: need 15 - 20 mins

5 Rounds of

10 Ring Push Ups

10 Pull Ups

10 Med Ball Cleans

Tuesday Oct 1

Strength:

Deadlift

WOD:

400 m Farmers Carry

15 Hand Stand Push Ups

1000 m Row

Thursday September 25th

Thursday September 26

Skill:

2000 m Row

WOD:

GRACE 

30 Clean and Jerks

Sep 25

Strength/skill:

Deadlift 

   Or

Squats

Your pick! 

WOD:

1 mile run

  Then

24 Box jumps. 

Saturday September 21

Warm up: 800m run

500 jump rope

WOD: 

"Eva"

5 rft

800m run 

30 kbs (70/53)

30 pull ups

Cap at 35-40 minutes

Friday September 20

Strength:

Turkish Get ups. 

WOD:

7 Rounds of

10 Toes 2 Bar

10 Ring Dips

10 Weighted Lunges

Wednesday September 18

Strength:

Cleans

2 rds

7light, med, heavy 

WOD:

Tabata

Bar Push Ups

Ring Rows

Weighted Squats

Wall Ball Sit Ups

Tuesday September 16

Skill: 

Bench 

2 rds: 7 light, 7 med, 7 heavy

WOD:

 2 rds

10 box jumps (32/24)

15 dips

20 wall balls (20/14)

800 m run 

The scale is not always accurate. :) 

Monday September 15

Strength:

Back Squat 2 Rounds

7 Light 

7 Medium

7 Heavy

WOD:

6 Rounds of

200 m Run

20 Ring Push Ups

20 Pull Ups

Friday September 13

Warm up:

50 squats

50 leg lifts

Roll out, thinking man stretch

5 min double under practice. 

Strength/skill:

Bench

3 rounds

5 light, five med, five heavy

WOD:

5 rft

8 cleans(135/115)

16 jumping lunges

20 doubleUnders

 

Thursday September 12

Strength:

Dead lift 

50 reps (% depends on skill level)

WOD:

3 rft

30 double Unders

10 HSPU

20 Push ups

20 KBS ( 70/53)

Wednesday September 11

Warm up: 

500m row

30 wall balls

30 ring rows

40 butterfly sit ups

Skill: 

Bully stretch

Shoulder stretch

WOD:

3 RFT

15 Burpee box jumps

20 weighted lunges (45/25)

30 squats

400 m run

We will be doing the 9/11 WOD in Saturday since it is so long. 

Tuesday September 10th

Strength:

Front Squat 3 Rounds

7 Light

7 Medium

7 Heavy

WOD:

JT

21 - 15 - 9

Hand Stand Push Ups

Ring Dips

Push Ups

Thursday September 4th

Strength:

3 Rounds of Bench Press

5 L,M,H

WOD:

Thank Sue!

50-40-30-20-10

Wall Balls

Sit Ups

Double Unders

Wednesday September 3

Strength:

50 Strict Pull Ups

2 Rounds

5 Clean and Jerks

20 Wall Ball

200 m Run with Ball

Finish:thinking man stretch, roll out hammies on a box with lacrosse ball 

Tuesday September 3

Tuesday September 3rd

Skill:

Overhead Squats

3 Rounds 

7 alight L,M,H

WOD:

"HELEN"

3 Rounds of

21 Kettle Bell Swings

12 Pull Ups

400 m Run

There is the easy way and the there is a powerful way!

Wednesday August 21

Warm up

Skill:

Flexibility 

WOD:

3 rds

6 Deadlifts (heavy) 

12 kettle bell snatch

24 double Unders

Finish:

100 pull ups 

Tuesday August 20

Warm up: 

3 rds

10 Burpees

16 jumping lunges

20 squats

Roll out IT band and stretch

Strength: 

Bench

5 L,M,H

WOD:

1 mile run buy in

THEN

3 rft

10 ring dips

10 dead lift

4 length bear crawl

Monday August 19

Warm up: 

1000 m row

50 bench sit ups

Skill:

20 Turkish get ups

WOD:

20 weighted push ups (45/25)

250 m row

20 strict pull ups

250m row

20 pistols

250 m row

20 HSPU

250 m row

20 burpee pull ups

Thursday August 15

Strength:

50 hard pull ups

WOd

Elizabeth

21-15-9

Cleans(225/155)

Ring dips

Wednesday August 14

skill: stretch and roll out. 

WOD:

30 double unders

10 HSPU

25 push ups

30 KBS

25 push ups

10 HSPU

30 double Unders. 

Stretch some more. Yesterday was hard. 

Ali's first hero WOD!

Tuesday August 13

Warm up: 

400 m run

30 ring rows

30 leg lifts

30 hand release push ups

30 jumping lunges

Hammy stretch

Skill: hang clean

WOD:

"Daniel"

50 pull ups

400m run

21 thrusters

800m run

21 thrusters

400 m run

50 pull ups

Sweat angles and stretch. 

Suck it up buttercup. 

Thursday August 8

Warm Up:

1 mile run

Skill:

3 Rounds

300 m Row

30 Wall Ball (30/20)

30 Toes to Bar

30 Box Jumps (30/24)

WOD:

7 min of Max Burpees

Brett's record is 111 beat it!

Tuesday August 6

Strength:

100 pistols

WOD:

16 min AMRAP

20 double Unders

10 knees to elbows

20 kettle bell swings (70/53) 

Keep it up guys. You all have been rock stars even when I gets hard!

Ali and Cory doing leg lifts. So cute!