Monthly Archives: June 2017

HAPPY BIRTHDAY COACH JILL!

        “Jacked and Jill” WOD: 6 Rounds For Time (Cap 40): 1 Rope Climb 9 HSPU 7 Deadlift (225/155) 3 Bar Muscle Up 22 Double Under 44 Hollow Rocks


Endurance Wednesday!

         Candlestick finisher bright and early! Partner Endurance WOD!


Tuesday – 6.20.17 – DB Fran

Like father like son WOD: “DB Fran” 21-15-9 DB Thruster (45/25) Pull Up


Monday – 6.19.17 –

Fathers Day Fun! Strength: 1 round of KB DT WOD: 4 Rounds 400m run 10 clean and jerk (135/95) 10 bar facing burpee


Saturday – 6.17.17 – “Flame Thrower”

There is no 10am class today.  We will be performing “Claussen” and paying our respects once again. WOD: “Flame Thrower” For Time: 28-25-21 Deadlift (185/125) Lateral Bar Burpee 21-18-15 Squat Clean (135/95) Bar Facing Burpee 15-12-9 Thruster (115/85) Burpee BJO (24/20) 9-6-3 Squat Snatch (95/65) Burpee Bar Muscle Up


Friday – 6.16.17 – Strict Press + Couplet

6am grinding Strength: Strict Press 3 x Max Reps at 75% of last weeks 1rm WOD: AMRAP 10 10 Alt DB Snatch (50/35) 30 Double Under Finisher: (optional) 50 candlesticks


Wednesday – 6.14.17 – Big EMOM

Rachel mid power snatch! WOD: EMOM x 30 1: 3 Back Squat (75-80%) 2: :40 Max Cal Row 3: :40 Max TTB (Score is max cal + max t2b)


Tuesday – 6.13.17 – Triplet

Dave moving 225 with ease! Skill: Handstand Hold/Walk WOD: 4 RFT 400m run 21 HSPU 12 Power Snatch (Crx 155/105 – Rx 135/95 – L1 95/65)


Monday – 6.12.17 – Complex + AMRAP

  Strength: E2MOM x 12 Complex: 1 squat clean + 1 hang squat clean + 1 push jerk + 1 split jerk + 2 front squat (70-80% of 1rm CNJ) WOD: AMRAP x 12 3 Burpee BJO (24/20) 6 Thruster (95/65) 9 Ring Row


Saturday – 6.10.17 – Teams of 4

Erin and KD pushing through some “frideads” WOD: Teams of 4 on a 20 min running clock: 0-4 min 6o calorie assault bike max synchro Burpees (chest on ground together – leave ground together) 4-8 min 60 calorie row max synchro Air Squat (bottom together – extension on top together) 8-12 min 60 calorie assault