Wednesday October 1, 2014
Reminder: DO NOT PAY FOR THE MONTH OF OCTOBER! PLEASE WAIT UNTIL NOVEMBER
Wod:
1st min: Jumping Squats
2nd min: Supermans (back extensions)
3rd min: Push Press 45/35
4th-5th min: Jumping Squats
6th-7th min: Supermans
8th-9th min: Push Press 45/35
10th-12th min: Jumping Squats
13th 15th min: Supermans
16th- 18th min: Push Press 45/35
Thursday, September 25, 2014
As many rounds as possible in 10 minutes
10 Burpees
10 Front Squats @ 95/65#
10 Burpees
10 Front Squats @ 95/65#
Tuesday, Septmeber 23, 2014
Today will be the last coached WOD until November 1st!
Annie
50-40-30-20-10
Double Unders
Abmat Situps
Annie
50-40-30-20-10
Double Unders
Abmat Situps
Monday, September 22, 2014
Today and tomorrow will be the last officially coached classes until November 1st!
1 Power Snatch + 2 Overhead Squats
1-1-1-1-1-1-1
1 Power Snatch + 2 Overhead Squats
1-1-1-1-1-1-1
Saturday, September 20, 2014
“Wittman“
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Friday, September 19, 2014
Every Minute on the Minute for 10 Minutes
10 Single Arm Dumbbell Hang Power Snatches w/ 40/25# (5 Each Arm)
Max pullups in the remaining time
Score: Number of Pullups completed
10 Single Arm Dumbbell Hang Power Snatches w/ 40/25# (5 Each Arm)
Max pullups in the remaining time
Score: Number of Pullups completed
Thursday, September 18, 2014
For Distance
10 seconds run
5 seconds rest
20 seconds run
10 seconds rest
30 seconds run
15 seconds rest
40 seconds run
20 seconds rest
50 seconds run
25 seconds rest
60 seconds run
30 seconds rest
70 seconds run
35 seconds rest
80 seconds run
40 seconds rest
90 seconds run
45 seconds rest
80 seconds run
40 seconds rest
70 seconds run
35 seconds rest
60 seconds run
30 seconds rest
50 seconds run
25 seconds rest
40 seconds run
20 seconds rest
30 seconds run
15 seconds rest
20 seconds run
10 seconds rest
10 seconds run
DONE!
10 seconds run
5 seconds rest
20 seconds run
10 seconds rest
30 seconds run
15 seconds rest
40 seconds run
20 seconds rest
50 seconds run
25 seconds rest
60 seconds run
30 seconds rest
70 seconds run
35 seconds rest
80 seconds run
40 seconds rest
90 seconds run
45 seconds rest
80 seconds run
40 seconds rest
70 seconds run
35 seconds rest
60 seconds run
30 seconds rest
50 seconds run
25 seconds rest
40 seconds run
20 seconds rest
30 seconds run
15 seconds rest
20 seconds run
10 seconds rest
10 seconds run
DONE!
Wednesday, September 17, 2014
21-15-9
Burpees
Ground to Overhead with 35/45# plate
Overhead Walking Lunges w/ 35/45# plate
Burpees
Ground to Overhead with 35/45# plate
Overhead Walking Lunges w/ 35/45# plate
Monday, September 15, 2014
There will be no official coached classes from September 24-Oct 31. Classes will resume on Saturday, November 1! Please continue to meet and encourage each other at regular class times.
There will be coached classes held on Tuesday, September 16 and Tuesday, September 23 to make up for a few cancelled classes at the end of the month. See you there!
For Time:
10 Deadlifts @ Bodyweight
50 Double Unders
8 Deadlifts @ Bodyweight
50 DoubleUnders
6 Deadlifts @ Bodyweight
50 Double Unders
4 Deadlifts @ Bodyweight
50 Double Unders
2 Deadlifts @ Bodyweight
50 Double Unders
Score: Time
Modification for Double Unders (3:1)
There will be coached classes held on Tuesday, September 16 and Tuesday, September 23 to make up for a few cancelled classes at the end of the month. See you there!
For Time:
10 Deadlifts @ Bodyweight
50 Double Unders
8 Deadlifts @ Bodyweight
50 DoubleUnders
6 Deadlifts @ Bodyweight
50 Double Unders
4 Deadlifts @ Bodyweight
50 Double Unders
2 Deadlifts @ Bodyweight
50 Double Unders
Score: Time
Modification for Double Unders (3:1)
Saturday, September 13, 2014
9/11 Tribute WOD
For Time:
2001 Meter Row or Run (1.25 miles)
Then:
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest To Bar Pullups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (2pood/1/5pood)
11 TTB
11 Deadlifts (170/120)
11 Push Jerks (110/75)
Then:
2001 Meter Run or Row
The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center
For Time:
2001 Meter Row or Run (1.25 miles)
Then:
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest To Bar Pullups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (2pood/1/5pood)
11 TTB
11 Deadlifts (170/120)
11 Push Jerks (110/75)
Then:
2001 Meter Run or Row
The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center
Friday, September 12, 2014
As many reps as possible in 3 minutes
Front squat @ 135/95#
Rest 5 minutes
As many reps as possible in 3 minutes
Back squat @ 185/135#
Rest 5 minutes
As many reps as possible in 3 minutes
Kettle bell swings @ 53/35#
Score: reps/reps/reps
9/11 Tribute Hero WOD on Saturday morning at 0900. All are welcome to join, see you there!
Front squat @ 135/95#
Rest 5 minutes
As many reps as possible in 3 minutes
Back squat @ 185/135#
Rest 5 minutes
As many reps as possible in 3 minutes
Kettle bell swings @ 53/35#
Score: reps/reps/reps
9/11 Tribute Hero WOD on Saturday morning at 0900. All are welcome to join, see you there!
Thursday, September 11, 2014
3 Rounds for time
500 meter row
25 box jumps 24/20"
We will be doing a 9/11 Tribute WOD on Saturday, see you there!
500 meter row
25 box jumps 24/20"
We will be doing a 9/11 Tribute WOD on Saturday, see you there!
Wednesday, September 10, 2014
3 Rounds for Time
10 Ring Dips
20 Wall ball shots to 10/9' target with 20/14# ball
30 Double Unders
10 Ring Dips
20 Wall ball shots to 10/9' target with 20/14# ball
30 Double Unders
Tuesday, September 9, 2014
8 Rounds:
Sprint 200m + Walk 200m for recovery
*Never stop moving forward, you will go around the track 8 times
(you may briefly stop to write your time down)
Time: slowest 200m sprint/fastest 200m sprint
Saturday we will be doing a 9/11 Tribute WOD. See you there!
Sprint 200m + Walk 200m for recovery
*Never stop moving forward, you will go around the track 8 times
(you may briefly stop to write your time down)
Time: slowest 200m sprint/fastest 200m sprint
Saturday we will be doing a 9/11 Tribute WOD. See you there!
Monday, September 8, 2014
For Time:
10-9-8-7-6-5-4-3-2-1
Overhead Squat @ 95/65#
Handstand Pushups
Score: Time
Saturday we will be doing a 9/11 Tribute WOD! Feel free to bring friends!
10-9-8-7-6-5-4-3-2-1
Overhead Squat @ 95/65#
Handstand Pushups
Score: Time
Saturday we will be doing a 9/11 Tribute WOD! Feel free to bring friends!
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