Friday

26 Feb

IMG951569
Jeff falls victim to the box. Good enough for 4 stitches.  Step-ups anyone?

WU
3 Rounds or 10 Mins
Burpee Broad Jump Down
7 KB Headcutters
Bear Crawl Back
7 Slamballs

5 Min Free Roll or Stretch w/ WOD explanation

WOD

“Dirty Dozen”
12 Calorie Row
12 Burpee Box Jumps (over to other side)
12 DH Pull-ups
12 KB Headcutters
12 Single Arm KB Push Press (per side) 1 Lap (2 Lengths) Sand Bag Drag
12 KB Snatches (per side)
12 ft Rope Climb
12 Ring Dips
12 Lengths (6 Laps Farmer Carry)
12 Sandbag Ground to OH
12 Calorie Ski

RX: 20 in Box for all, Single KB work to be done with 53/35#. Sandbag Drag @100/70#, Farmer Carry @ 70/44#, G2O 70/40#

Foundational for Quality 20 Min Cap
 12 Calorie Row
12 Burpee Box Jumps (over to other side)
12 DH Pull-ups or Ring Rows
12 KB Headcutters
12 Single Arm KB Push Press (per side) 1 Lap (2 Lengths) Sand Bag Drag
12 KB Single arm Swing (per side)
12 ft Rope Climb or Up/Down
12 Ring Dips or Push-ups
12 Lengths (6 Laps Farmer Carry)
12 Sandbag Ground to OH
12 Calorie Ski

with the remainder of class Spend 15 Mins working on a weakness even if that weakness is flexibility!

Cooldown
1 Length Inchworm > Up Dog

1 Length Sampson Spidey Stretch

 

Thursday

25 Feb

Screen Shot 2015-02-25 at 4.26.06 PM
Nuff Said….

 

Wednesday

24 Feb

WU
Dynamic

WOD

Every 90 Seconds for 15 mins  Do 1 Length of Sled Push
*Ascend each round to a weight that is heavy/hard but doable without stopping

then

30 Muscle-ups For Time (12 min Cap)
or

Amrap 12 Mins
Max Muscle-ups

or
Amrap 12 Mins
5 Pull-ups (Chest to Bar> Kip > DH)
7 Push-ups
9 Sit-ups

*Modify elements to maintain high intensity for your current abilities

Cooldown
Should Stretches off the rig

Tuesday

23 Feb

Screen Shot 2015-02-23 at 6.31.58 PM
Marty at the Push-up Station

WU
10 Min Med Ball Drills

WOD

Teams of 3….In 30 Mins Complete 6K Ski or Row
P1 Pacing: Farmer Carry Walking Lunge Down, Sandbag Drag Back
P2: Rows or Skis
P3: Rest

RX: 35/26# KB FC WL & 100/70# Sandbag Drag

Cooldown
1 Length Inchworm > Up Dog

1 Length Sampson Spidey

Monday

22 Feb

Screen Shot 2015-02-22 at 5.19.33 PM
Katrina & Dan on the pull carry workout.

WU
7-1  or 10 Mins

KB Deadlift
KB Goblet Squat
KB Push Press (side)
30 Second Plank Hold

WOD

Every 3 mins for 18 Mins 
7 Deadlifts
1 Max Effort Set of Rings Dips Or Push-ups

*Ascend in weight on the deadlift each round. Use the extra time of the 3 minutes to recover and get more weight.

then

7 Rounds For Time of
10 KB Swings
50 Double Unders or 15 NPU Burpee
Rest 1 Min between Rounds

RX: 70/53#

Foundational: Mod KB weight as needed.

Challenge
Tabata Hollow Rocks

Friday

19 Feb

Screen Shot 2015-02-07 at 1.26.02 PM
Sometimes we forget about some of the amazing transformations some of our folks have made. You change ALOT with long term consistency and paying attention to nutrition. Chris T. here did just that.

WU
Burpee Basketball

Hang Clean Review

5 Rounds
3 Jump Shrug
3 High Pull
3 Hang Power Clean
*can ascend in weight as desired

WOD
6 Rounds NFT (18 Min Cap)
3 Hang Power Cleans (# ascending each round)
3 Weighted Pull-ups >DH> Banded
ADV: Hang Squat Clean & Muscle-ups

then

10-1
Ground to Overhead 
Burpee Pull-ups

RX = 115/75# or 53#/35# KB’s x2

Foundational
8-1 (15 Min Cap)
KB Headcutter (AHASP)
Burpee
Pull-up or Ring Row

Cooldown
7 Min Easy Row or Ski and Stretch

Thursday

18 Feb

Screen Shot 2015-02-17 at 1.53.10 PM
Julie Pulling

WU
7-1

Air Squats
Push-ups
Lunge Disclocates

1 Length Inch Worm Up Dog
1 Length Sampson Spiderman

WOD

4 Rounds 1 Min Work/ 1 Min Rest

  • WallBalls
  • Slamballs
  • Sand Bag Step-ups
  • Plate Burpees

Keep track of Reps.

then

7 Mins Teams of 3
Alternate every 3 Shuttle Sprints

Cooldown
Stretch Lower Body off Ledge
Couch
Pigeon
Calf
Hamstring

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