Monthly Archives: June 2016

Friday – 7.1.16 – Got Legs?

Weekend Schedule is normal.  Monday we will have one class at 10am.  Please reserve the class using zen planner, if we have more than 30 people we will add another class. Double Under Love! Strength: 4 X 6 each leg back rack reverse lunge WOD: For Time: 50 pistol squats (150 air squats) 400m backwards


Thursday – 6.30.16 – Pregame + Ascending ladder

Head down eyes forward Pre-Game: 2 attempts for max cal. :90 clock 30 DU/Max Cal Assault Bike WOD: 12 min clock: 50 Cal Row in the time remaining ascending ladder X 2 starting at 6 Toe 2 Bar **15 DU after each**


Wednesday – 6.29.16 – “OPERATION RED WINGS”

      “Operation Red Wings” 4 Rounds 3 Bear Complex (95/135) 200m Run 8 Bar Facing Burpees (95/135) 200m Run 8 Thrusters (95/135) 200m Run The rep scheme for this Hero WOD was created to represent the following: – 4 rounds represent the four man reconnaissance team – 3 Barbell Complex represents the 3


Tuesday – 6.28.16 – Ring L-Sit + 21-15-9

SICKROC!   Strength/Skill: Reverse Tabata Ring L-Sit 10 seconds work/20 seconds rest WOD: 21-15-9 Deadlift (225/155) Box Jump Over (24/20) Ring Dip


Monday – 6.27.16 – Front Squats + “Jackie”

Softball game on a Sunday?  Pre-game wall ball challenge on point!  Who’s gonna beat 55?   Strength: Front Squat 5×3 **second rep of each set is a 3 second pause in the bottom WOD: “Jackie” For Time: 1k Row 50 Thruster (45/35) 30 Pull UP


Saturday – 6.25.16 – Schedule Update

Open Lift – 8am-9am Barbell Club – 9-10am WOD – 10-11am Who’s excited for Saturday?! WOD Teams of 2 17 Min clock to complete the following: 100 deadlift (135/95) 75 Box Jump (24/20) 50 Power Cleans (135/95) 75 Burpee 100 Calorie Row


Friday – 6.24.16 – New Skill Friday

Nick and Steph MVP’s of the 6pm! 1k Recovery Row Skill: Reverse Burpee WOD: 10-9-8-7-6-5-4-3-2-1 Reverse Burpee KB SDHP (70/53) **15 Toe Taps (over KB) and 150m sprint after each couplet Finisher: AMRAP 5 Sled Push (teams of 3/3)


Thursday – 6.23.16 – Bench + Triplet

Burpees for days Strength: Bench press – 3-3-3-2-2-1 WOD: AMRAP 12 7 pull up 7 hand release push up 7 s2o (95/65)


Wednesday – 6.22.16 – Couplet with a finish

      Strength: Back Squat – 2-2-2-2 75%-80%-85%-90% WOD: for Time 100 abmats sit up 80 du 60 lunge steps 40 du 30 back squat (185/125) 20 du RUN 400m with 45lb/25lb plate


Tuesday – 6.21.16 – E2MOM + Rowing Intervals

  Chris and Kristen, squat cleans for days     WOD: E2MOM x 20 3 Deadlift (AHAP) 6 Box Jump (24/20) 9 KB Swing (53/35) Finisher: :45 work / :15 rest x 8 rounds Max Calories Rowed