In wod
Posted

Murph

Monday May 29, 2017

 

**We will have only one class today at 9:15am.  Join us for Murph.  We can modify this or do it in partners if necessary, so don’t be scared.  Bring a friend and have a blast!

 

0 Read More
In wod
Posted

Team WOD Saturday

Saturday May 27, 2017

WOD:

In teams of 4 complete:
60 Deadlifts (275, 185)
4x400m
40 Handstand Pushups
4x400m
20 Sled Pulls (Down/Back = 2) (4 reds, 3 blues)
4x400m
8 Rope Climbs

**For this workout, divide the work evenly between the four partners on deadlift, HSPU, Sleds, and Ropes. Rest while your partners are working. For the runs, while one person sprints their 400m, the other teammates are holding a wall-sit.  Only one person works on the reps or the runs at a time. Try not to modify the sled pulls.  Modify rope climbs as necessary.

(more…)

0 Read More
In wod
Posted

Friday Fun Day

Friday May 26, 2017

(A coach’s perspective on today’s photo… see if you see what I see.  Bill’s bar is centered over his midline. His arms are locked out.  What is the one thing I would change? These tiny subtle changes are the next step for those of you that have been doing this awhile.  These are the little things the pros work on to become masters of their craft. What is one tiny adjustment you can make during your workout today?)

Pre WOD Fun:

Work on your May skills and goals for 20 minutes.  How many PR bells with ring today?

 

Level 1 & 2 WOD:

AMRAP in 8 minutes:

30 Double Unders

20 Ball Slams (30,20)

10 Burpees

(more…)

0 Read More
In wod
Posted

3 round sandwich

Thursday May 25, 2017

(Jenny hit a 150# back squat during Tuesday’s lifting class.  She has a great position, keeping her spine in a neutral position on this particular lift.  Rocking it Jenny!)

Level 2 WOD:

3 rounds for time:

20 Wall Balls (20,16)

3 Rope Climbs (1 Pull, 2 pulls)

20 Wall Balls (20,16)

Rest 1 minute between rounds

**Score is total time to completion, including the 1 minute rest breaks

 

Level 1 WOD:

3 rounds for time:

20 Wall Balls (14,10)

1 Rope Climb (as many pulls as necessary)

20 Wall Balls (14,10)

Rest 1 minute between rounds

**Scores is total time to completion including the rest breaks

 

POST WOD Strength Session:

Hang Squat Sntach

1-1-1-1-1-1-1

**Start at 50% of your 1RM and work up to as heavy as possible for today. Try to ring that bell.

 

BOOTCAMP:

same as class WOD today. Instead of the strength session, run an 800m with a sandbag

(more…)

0 Read More
In wod
Posted

Inspired by Regionals

Wednesday May 24, 2017

(Callie has great height on her pull-ups. She was doing chin over in this photo, but she may as well have been doing chest to bar.  She also has a great hollow position at the top of this pull-up, which is going to set her up great for her next rep. Way to go Callie!)

Level 2 WOD:

4 rounds for time:

12/9 Calorie Row

6 Burpee Box Jump Overs (30,24)

3 Squat Cleans (155,105)

 

Level 1 WOD:

4 rounds for time:

12/9 Calorie Row

6 Burpee Box Jump Overs (24,20)

3 Squat Cleans (95,65)

(more…)

0 Read More
In wod
Posted

Barbell Bomb

Tuesday May 23, 2017

(Maryam is doing good working on her back leg position during this split jerk.  There is still room to grow, but making a conscious effort to change a movement pattern is the beginnings of magic in the making.  And just look at those locked out arms… beautiful!)

Strength Session:

Front Squat

5 sets x 5 unbroken reps @ 50% of your 1RM

**Each rep will have a 2 second pause on the bottom. Make sure you count “1-1000, 2-1000” and then stand back up.  Work on your technique while in the bottom and getting out of the “hole.”

 

Level 2 WOD:

AMRAP in 11 minutes:

Run 200m

11 Deadlifts (135,95)

6 Push Press (135,95)

 

Level 1 WOD:

AMRAP in 11 minutes:

Run 200m

11 Deadlift (95,65)

6 Push Press (95,65)

 

BOOTCAMP:

Part A:

7 minute AMRAP:

Run 400m

21 Eye Level Kettlebell Swings (70,53)

Rest 3 minutes

 

Part B:

TABATA Push Press (45,35) (Your score is the lowest number of reps on any given round)

Rest 2 minutes

 

Part C:

AMRAP in 4 minutes:

Sit-ups

(more…)

0 Read More
In wod
Posted

100-100

Monday May 22, 2017

(Don’t judge a book by it’s cover.  Sometimes the movements that appear to be “easier” are actually not.  Mixing up your routine and trying a different modification or exercise all together is a great way to keep your workouts fresh and keep your muscles burning.  Paul learned this last week as he chose to do bar rows instead of pull-ups.  He thought the workout was much harder that if he had done regular pull-ups.  Try to mix up your WODS this week and see what you can learn about yourself.)

Strength Session:

Strict Press

5 sets x 5 reps unbroken @ 70% of your 1RM

**in between sets alternate between 10 air squats with feet together and 15 sit-ups holding a weight behind your head (go as heavy as you can on this)

 

Level 2 WOD:

10 rounds for time:

10 Pistols (L+R=2)

10 Push-ups

 

Level 1 WOD:

10 rounds for time:

10 Weighted Step-ups (24″,20″) (L+R=2)(hold a 53,35 KB at chest level)

10 Push-ups

(more…)

0 Read More
In wod
Posted

Partner Saturday WOD

Saturday May 20, 2017

WOD:

With a partner complete:

100 Double Unders (50 each, one person works at a time)

50 Partner WallBalls (you do a wall ball, your partner catches it as it comes down from the target and then they do their wall ball each person does 25 reps)

50 Toes to Bar (while one partner works, the other hangs from the bar, alternate as needed, each person does 25 reps..no working if you partner isn’t working)

50 Push Press (135,95… while one partner works, the other holds their bar in the front rack position..alternate as needed. Make this fairy heavy for yourself)

100 Calorie Row (each person on their own rower, work at the same time, both people row the full 100 cals)

 

**modify as needed

0 Read More
In wod
Posted

Randy

Friday May 19, 2017

(Thinking about warm, sunny days with this great picture of Tracey getting her run on! Stay warm out there everyone!)

Strength Session:

Take 15 minutes to find  your 3RM Bear Complex

**Use the heaviest weight possible to complete 3 cycles of the bear complex.  No resting the bar on the floor, but you can rest anywhere else.

 

Level 1 & 2 WOD:

“Randy”

75 Power Snatches for time (75,55)

(more…)

0 Read More
In wod
Posted

Barbara-WHAT!

Thursday May 18, 2017

(Shawn has great looking form on this overhead squat: Knees out over the toes, upright chest, locked out elbows with external rotation, bar centered over the midline.  For mid WOD this is a great looking lift!)

Level 1 & 2 WOD:

5 rounds for time:

20 Burpees

30 Box Jumps (24″,20″)

40 Sit-ups

50 Air Squats

Rest exactly 3 minutes between rounds

*45 minute cutoff

 

BOOTCAMP:

Same as class WOD today

(more…)

0 Read More