Thursday 4.24.14

secret handshakeYesterday was a little rougher on the hands than I thought it would be so we are going to break today from barbell work.  Let the hands heal and we will lift on Friday.

WOD:
500 meter row
rest exactly one minute then
50 Box Jumps
40 Deficit Pushups (hands on 45′s)
30 Burpees
20 Double Unders
10 Deficit Handstand Pushups (hand on 45′s)

Time is total time including 1 min rest

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Wednesday 4.23.14

double unders whip
Skill: 10 minutes to work on Double Unders Coach will provide tips and tricks to help you get them.
If you have double unders, choose another skill to work on

 
WOD: 4 Rounds for time of:
10 Pullups
10 Hang Cleans
10 KTE’s
10 Deadlifts

You can not remove your hands from the barbell once you begin your reps. The bar may rest on the ground but your hands must remain on it. There is a 5 Burpee penalty every time hands are released.

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Tuesday 4.22.14

strengthStrength: Back Squat/Clean & Jerk
3 x 2 @ 85%
2 x 2 @ 90%
2 x 1 @ 95%
2 x 1 @ 100%

WOD:
3 Rounds for time of:
400 meter run
10 Slamballs (40/30)
15 Hands off the ground pushups
20 med ball cleans (20/14)
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Monday 4.21.14

follow your heartSkill: 2 x 5 L Pullups
2 x 15 Arch Rocks
2 x 15 Hollow Rocks

WOD:
6 min. AMRAP
5 HSPU
25 DU’S
Rest 1 min.
6 min. AMRAP
5 Burpees
25 Abmats
Rest 2 min.
3 min. AMRAP
Thrusters (95/65)

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Thursday 4.17.14

limit is youJust a reminder that Friday we will only have 8am and 11:30 class then the box is closed until Monday.  Sorry for any inconvenience this might cause.
Strength:  Front Squat/Push Press
3 x 4 @ 80%
3 x 3 @ 85%
3 x 2 @ 90%
3 x 1 @ 95%

WOD:  “Annie”
50-40-30-20-10
Double unders
Abmats
12 min time cap.

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Wednesday 4.16.14

inner strength What is inside you is greater than any outside influence.  Even this voice should drown out any amount of yelling I might do during a WOD.  Find your inner strength and you can accomplish anything!

Skill: 6 minute tabata:
Hollow Rock
Arch Rock

 

 

WOD
16 min AMRAP Ladder
3 Deadlifts
3 Hang cleans
3 Push press
200 Run
6 Deadlift
6 Hang cleans
6 Push press
200 Meter Run
9, 12,15 etc.

Increase rep scheme by 3 each round with a 200 m run between. Weight is 60% of your Push Press 1RM.
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Tuesday 4.15.14

tax day
Strength: Back Squat/Clean & Jerk
3 x 4 @ 80%
3 x 3 @ 85%
3 x 2 @ 90%
3 x 1 @ 95%

WOD:
4 Rounds for time of: same bar for all movements
7 Power Cleans (135/95)
5 Shoulder to Overhead
3 OHS
15 Abmats
Time cap: 10 minutes

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Monday 4.14.14

express yourselfPlease don’t forget that we will be closed for Friday afternoon class and Saturday morning. Sorry for any inconvenience!

Skill: Take 10 minutes to work on something that you suck at!

WOD: 20 minute AMRAP
5 HSPU
7 Pullups
9 Box Jumps
20 Double Unders

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Friday 4.11.14

blue green dayToday is Donate Life’s National Blue and Green Day to support organ, eye and tissue donation!  Please where something to show your support and oh…become an organ donor!!!

WOD:  Friday Cryday
10 Rounds of
10 Snatches (65/45)
10 Burpees over the bar
10 Abmats

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Thursday 4.10.14

lift heavy ass shit
Strength: Front Squat/Push Press
3 x 5 @ 70%
3 x 3 @ 75%
2 x 2 @ 85%
2 x 1 @ 95%

WOD:  8 min AMRAP of:
5 Deadlifts (185/155)
7 Pullups

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