Wednesday, Feb 1st, 2017

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Warm Up

2 Rounds NFT of:

10 OVH Squats
:30 Samson Stretch
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

12 Min EMOM

Min 1: 5 Strict Pullups
Min 2: :30 Hollow Hold
Min 3: 10 Single Arm KB or Dumbbell RDL 45/35

 

B) WOD

20 Min Amrap:

7 Burpees
1 Rope Climb
7 Ring Dips
10 Wallballs 20/14

Tuesday, Jan 31st, 2017

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Warm Up

2 Rounds NFT of:

10 Russian Kb Swings
10 Overhead Squats
10 Pass Throughs
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
1 Pwr Clean + 1 Clean & Jerk @ 70%

3 Min EMOM
2 Tempo Pulls @ 80%

 

B) WOD

3 RFT:

50 Double Unders
35 Abmat Sit Ups
15 Goblet Squats 45/35

Monday, Jan 30th, 2017

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Warm Up

2 Rounds NFT of:

200m Run
10 Push-Ups
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Front Squats @ 80%

 

B) WOD

2 Rounds

For Max Reps

2 Mins Row Calories
Rest 1:00
2 Mins Burpees
Rest 1:00
2 Mins Box Jumps
Rest 1:00
2 Mins Shoulder to Overhead 95/65
Rest 1:00

Saturday, Jan 28th, 2017

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Warm Up

2 Rounds NFT of:

200m Run
10 Pass Throughs
10 Scorpions

 

A) Strength/Skill

Pick Teams and Warm Up

 

B) WOD

For Time:

Teams of 2 or 3

60/90 Box Jumps 24/20
100/150 Push Press 75/55
150/225 Front Rack Walking Lunges 75/55
200/300 Russian Kb Swings 45/35

Friday, Jan 27th, 2017

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Warm Up

2 Rounds NFT of:

10 Cal Row
10 Ring Rows
10 AMSU
:30 Samson Stretch

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Pause Back Squats @ 70%

 

 

B) WOD

5 Rounds of “Cindy”

5 Pull-ups
10 Push-ups
15 Air Squats

Directly into…

3 Rounds of “DT”

12 Deadlifts 155/105
9 Hang Power Cleans
6 Jerks

Thursday, Jan 26th, 2017

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Throwback Thursday: Jolie getting her first rope climb. #march2016

Warm Up

2 Rounds NFT of:

:30 Samson Stretch
10 Pass Throughs
10 Walking Lunges
10 Iron Cross

 

A) Strength/Skill

Warm Up for Running

25m High Knees
25m Butt Kicks
25m Toe Touches: Marching opposite hand to toe touches
25m Walking while pulling knee to chest (while standing tall)

 

B) WOD

100 Double-Unders
1000m Run
50 Sit-ups
80 Double-Unders
800m Run
40 Sit-Ups
60 Double-Unders
600m Run
30 Sit-ups
40 Double-Unders
400m Run
20 Sit-ups
20 Double-Unders
200m Run
10 Sit-ups

Wednesday, Jan 25th, 2017

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Coach Lisa getting her first Bar Muscle Up in the 2016 Open.

Warm Up

2 Rounds NFT of:

10 OVH Squats
:30 Samson Stretch
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
1 Power Snatch + 1 Full Snatch @70%

3 Min EMOM
2 Snatch Pulls @ 85%

 

B) WOD

16.3 Open Workout

7 Min Amrap:

10 Power Snatches 75/55
3 Bar Mups

Tuesday, Jan 24th, 2017

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Warm Up

2 Rounds NFT of:

10 Russian Kb Swings
10 Overhead Squats
10 Pass Throughs
10 Iron Cross

 

A) Strength/Skill

12 Min EMOM

Min 1: 5 HSPU
Min 2: :30 Hold Plank
Min 3: 20 Dubs or 40 Singles

 

B) WOD

For Time:

10-9-8-7-6-5-4-3-2-1

KB Swings 45/35
Box Jumps 24/20
Ring Dips

Monday, Jan 23rd, 2017

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Warm Up

2 Rounds NFT of:

200m Run
10 Push-Ups
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Front Squats @ 80%

5 Min EMOM
5 Strict Pullups

 

B) WOD

3 RFT:

20 Calorie Row
16 Thrusters 95/65
200m Run
17 Pushups

Saturday, Jan 21, 2017

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Congratulations Kim on your PR today! #105

 

Warm Up

2 Rounds NFT of:

200m Run
10 Pass Throughs
10 Scorpions

 

A) Strength/Skill

Pick Teams and Warm Up

 

B) WOD

30 Min Amrap:

Teams of 3:

12 Calorie Row
12 Power Snatch (95/65#)
12 T2B

*Each partner completes 1 full round, then rotate.