Friday, November 9 2018

 There will be no open gym at 11:30 today.
Don’t forget to pre-register for classes. 

Strength: Front Squat
70% x 3 reps
80% x 3 reps
90%x 3 reps

WOD: For Time
40-30-20-10
Front Squat 75/55
7 Toes to Bar
Push Press 75/55
7 Toes to Bar

Example:
Round 1:
40 Front Squats, 7 T2B, 40 Push Press, 7 T2B
Round 2:
30 Front Squats, 7 T2B, 30 Push Press, 7 T2B

ADV: 95/65
L2: 65/45
L1: 55/35

 

 

Friday, November 2 2018

Core: 4 Sets
15 sec Star Plank (Right side)
30 second Low Plank
15 sec Star Plank (Left side)
30 Russian Twist

WOD: Every 5 minutes for 20 minutes (4 sets)
15 Thrusters 95/65
400m Run
15 Pull-ups

You will have a lot of rest time. The goal is to stay within 15-20 seconds of your first rounds time.
Score is your slowest round.

 

Thursday November 1, 2018

 Strength: Deadlift

Set 1: 65% x 5 reps
Set 2: 75% x 5 reps
Set 3: 85% x Max Reps

 WOD: Complete as many rounds and reps as possible in 12 minutes of,
5 HSPU
7 Deadlifts 225/155
9 Box Jumps 24/20

ADV: 275/185, 4/3 Inch Deficit HSPU
L2: 185/125
L1: 135/95, Regular Push-ups x 2

 

Wednesday, October 31 2018

 Strength: Every 2 minutes for 12 minutes complete
1 Clean Pull to the Knees + 1 Squat Clean
*Building to 90%

WOD: Complete as many rounds and reps as possible in 15 minutes of:
10 Cal Row, Ski, Bike
10 Wall Balls  20/14
2 Squat Cleans 185/125

ADV: 225/145
L3: 165/115
L2: 135/95
L1: 115/75


Tuesday, October 30 2018

Strength: Bench Press 
Set 1: 5 Reps @65%

Set 2: 5 Reps @75%

Set 3: Max Reps @85%

20 DB Curls in between sets

WOD: AMRAP 5 
5 C2B Pull-ups
5 Front Squats 115/75
5 C2B pull-ups 
5 Jerks 115/75

Rest 1 minute between AMRAPS, repeat 3 times.  Start where you left off the previous round. 

L3: 95/65
L2: 75/55
L1: 65/45

Friday, October 26 2018 

                    Announcements:

            Our Holiday Party will be held on Saturday, December 1st. Save the date! 

WOD: Every 3 minutes x 10 Rounds 
10/7 Cal Bike, Row, Ski 
10 Toes to Bar 
*3/2/1 Power Snatch in remaining time
•    3 reps for rounds 1,2, and 3
•    2 reps for rounds 4,5 and 6
•  1 rep max attempts for rounds 7-10
Scaled: 5 Power Snatches per round working on form.

Saturday, October 20 2018

SWEAT: In Teams of 2, every 7 minutes for 35 minutes. 

1) 40 Cal Bike + 100 Wall Balls 20/14
2) 40 Cal Row + 100 Toes to Bar
3) 40 Cal Bike + 100 Deadlifts 135/95
4) 40 Cal Row + 100 Burpees
5) 40 Cal Bike + Max Power Cleans 135/95 

Split the work evenly with one person working at a time. 



Friday, 19 October 2018 

Strength: Bench Press
20 minutes to establish 1RM 

WOD: EMOM 15
Min 1: 7 KB Thrusters 53/35 
Min 2: 20 Sit-ups 
Min 3: 15/12 Cal Bike or Ski 

OR  

Nutrition Challenge Benchmark WOD

Strength: Bench Press
5-5-3-3-2-2-1-1-1

WOD: AMRAP 9
21 Deadlifts 135/95
9 Thrusters

L3: 115/75
L2: 95/65
L1: 75/55