Wednesday, July 23, 2014

Thursday, 24 July 2014. No NOON Class Today.

No NOON Class today.

Warm Up:
50 Jumping Jacks
15 pushups
15 air squats
25 PVC Good Mornings

WOD:

3RFT:
30 Wall Balls 20/14 lb to a 10/8 ft target
15 Hang Power Cleans 155/105 (135/95)(95/75)

Beginner WOD:
12 min AMRAP
12 Wall Balls
6 Hang Power Cleans

Tuesday, July 22, 2014

Wednesday, 23 July 2014. All Classes Today!

All class times today! Also, it's Coach Ky's last day. Wish her well. Coach Jackie will be heading up 0900 now!

Warm Up:
500m row
20 squat jumps
20 situps
20 kip swings
20 pushups

WOD:

21-15-9
Box Jump 30/24 inch
Burpee Pull Up

Monday, July 21, 2014

Tuesday, 22 July 2014. No NOON class today.

No NOON class today folks.

Warm Up:
500m row
Burgener PVC Snatch Warmup
15 pushups
15 air squats
15 kip swings

WOD:

10 Minute EMOM-
High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch

then-
3RFT
200m run
7 squat snatches 135/95 (95/75)(75/45)

Beginner WOD:
10 minutes to build up a complex of:
Hang Power Snatch
Overhead Squat

then-
3 RFT
200m run
7 Overhead Squats

Sunday, July 20, 2014

Monday, 21 July 2014 0900 and 1730 Classes only!

Only a 0900 and 1730 class today.

Warm-Up:

500m row
15 PVC Pass throughs

2 rounds;
15 air squats
15 push ups
15 situps
15 leg swings - front/back, left/right

WOD

"Diane"
21-15-9
Deadlift 225/155 lbs (185/135)(135/95)
Handstand Pushups

Friday, July 18, 2014

19 July 14--Saturday

**10am class**

WOD

15-12-9

Squat Cleans (135/95)(115/75)(95/65)
Jerks (same)







Thursday, July 17, 2014

18-July-14 Friday!

WOD

20 deadlifts (225/155)
40 Wall Balls (20/14)
20 Power Cleans (135/95)
40 Box Jumps (24/20)
20 Front Squats (135/95)
40 Pull-ups
20 Thrusters (45/35)
40 Toes to Bar

*25 Min Time Cap! If you do not finish under 25 min, your score is how far you made it within that time*


Warm-up

400m run/500m row (if you ran yesterday, row today and vise versa)
with pvc pipe

10 deadlifts
10 power cleans
10 front squats
10 thrusters
10 burpees

Wednesday, July 16, 2014

17-July-14---Thursday

**all classes! yay!***

WOD

20 Min AMRAP (as many rounds/reps as possible)

Run 400m
15 sumo deadlift high pulls (95/65)(75/45)(65/30)
10 ring dips


BEGINNERS WOD

15  Min AMRAP

Run 200m
10 sumo deadlift high pulls (95/65)(75/45)(65/30)
10 hand release push ups


Warm-up

Sampson stretch down and back
10 leg swings each leg (forward and back and side to side
35 heavy Russian swings