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Friday 4-25-2014

Warm Up (55 Double Unders)

then

Snatch Grip Deadlift

4×6

then

5 Rounds For Time:

10 Toes 2 Bar

10 Power Snatch 75/55

15 Wall Balls 20/14

Cash Out:

5 x 200m Sprint

Work:Rest 1:1

Thursday 4-24-2014

Warm Up (54 Double Unders)

then

18 Min Recovery AMRAP for Quality:

250m Row/200m Run

15 KB Swings

15 GHD Sit Ups/Sit Ups

15 Hip Extensions/Good Mornings

15 Air Squats

*Pick moderate loads

Cash Out:

Upper Body Mobility

*Rollers

*Peanuts/Lacrosse Balls

*Bands

Wednesday 4-23-2013

Warm Up 

then

Tabata Intervals:

Tabata Row for Calories

Rest 1 Min

Tabata Push Ups

Rest 1 Min

Tabata Russian Twists 15/10

Rest 1 Min

Tabata Press 45/35

Rest 1 Min

Tabata Double Unders

*Score lowest rep from each station. Add 5 stations for sum of lowest reps.

Cash Out:

Handstand Practice (Progressions, walk, kick ups, push ups, etc)

Tuesday 4-22-2014

Warm Up (52 Double Unders)

then

Bench Press

3-3-2-2

then

For Time:

800m Run

14 Pull Ups

7 Plate Facing Burpees

400m Run

7 Pull Ups

14 Plate Facing Burpees

200m Run

14 Pull Ups

7 Plate Facing Burpees

Cash Out:

Tabata Plank Holds

Monday 4-21-2014

Warm Up (51 Double Unders)

then

Pause Front Squat (Hold 5 sec on bottom)

2-2-2-2-2

then

 5 Rounds for Total Reps:

1 Min Front Squats @ 1/2 BW

1 Min Box Jumps 24/20

Rest

*Descending rest times. Rd 1) 1:15, Rd 2) 1:00, Rd 3) :45, Rd 4) :30

 Cash Out:

4×10 Good Morning

4×8 Hanging Straight Leg Raise

Saturday 4-19-2014

Yoga @ 9am

Easter Partner Wod @ 10:15am

Friday 4-18-2014

Warm Up

then 

Deadlift

3-3-3-2-2

then

10 Min AMRAP:

30 Power Cleans @ 75/45

30 Power Cleans @ 135/75

30 Power Cleans @ 165/100

with remaining time AMRAP @ 210/120

Cash Out:

400m Run

Rest 2 Min

400m Run

Rest 1:30

400m Run

Rest 1 Min

400m Run

Rest :30

Thursday 4-17-2014

Warm Up (49 Double Unders)

then

For Quality:

Partner Wod

Lift 30x Combined Bodyweight using only 1 empty barbell per team.

Lifts must include:

Back Squat

Front Squat

Over Head Squat

Press

Push Press

Jerk

Snatch

Cash Out:

Double Tabata

-Plank Holds

-Russian KB Swings

4-16-2014

Yoga tonight @ 6:30pm

In case you guys haven’t seen, we have put up a goal chart for donations on a new pull up rig we want to put in. We’re already pretty close to this goal but we have just a little bit more to go before we’re there. If you’d like to make any kind of donation of any amount to the rig, we’d be extremely grateful! If you’d like to donate please get with Daylon, Joe, or Molly. Thanks!!

Warm Up

then

“Fight Gone Bad”

3 Rds For Total Reps:

1 Min Wall Balls 20/14 

1 Min Sumo Deadlift High Pulls @ 75/55

1 Min Box Jumps 24/20

1 Min Push Press @ 75/55

1 Min Row for Calories

Rest 1 Min between rounds

Cash Out:

5 Min Couch Stretch

5 Min Wall Drill

5 Min Find Your Corners

4-15-2014

Early classes will want to dress warm today!!!

Warm Up (47 Double Unders)

then

Push Jerk

3×3

then

 For Time:

30 1 Arm KB/DB Clean and Jerk

400m Run

20 1 Arm KB/DB Clean and Jerk

400m Run

10 1 Arm KB/DB Clean and Jerk

400m Run

*KB/DB loads will be chosen pre wod

 Cash Out:

30 Hollow Rock

30 Kipping Swings

20 Strict Pull Ups