Wod:
10 to 1 ladder
Bar facing burpees
Push Press 65/95
Saturday, June 27, 2015
"Tommy Mac"
2 rounds for time:
12 Burpees
12 Thruster 115/75 lb (52.5/35 kg)
12 Burpees
12 Power Snatch 115/75 lb (52.5/35 kg)
12 Burpees
12 Push Jerks 115/75 lb (52.5/35 kg)
12 Burpees
12 Hang Squat Clean 115/75 lb (52.5/35 kg)
12 Burpees
12 OHS 115/75 lb (52.5/35 kg)
Friday, June 26, 2015
POOL WOD at the OUTDOOR POOL
Warmup, abs, technique work, skills/drills, and an AMRAP at the end that combines swimming and body weight movements.
Meet at the Outdoor Pool at 4:30. Our very own Cameron is a nationally certified swim instructor and will be coaching us!
Wear something comfortable for the water and for working on the side of the pool (speedo, running shorts and a sports bra, swim trunks, a tight tank top, etc). Don't forget a towel!
This is going to be awesome! Don't miss it!
Warmup, abs, technique work, skills/drills, and an AMRAP at the end that combines swimming and body weight movements.
Meet at the Outdoor Pool at 4:30. Our very own Cameron is a nationally certified swim instructor and will be coaching us!
Wear something comfortable for the water and for working on the side of the pool (speedo, running shorts and a sports bra, swim trunks, a tight tank top, etc). Don't forget a towel!
This is going to be awesome! Don't miss it!
Wednesday, June 24, 2015
5 Rounds for Time
10 burpee chest to bar pull-ups
20 wall ball shots @ 20/14# to 10/9' target
10 burpee chest to bar pull-ups
20 wall ball shots @ 20/14# to 10/9' target
Tuesday, June 23, 2015
Today's wod will be coached as a makeup from last Friday's cancelled class.
Skill work
Snatch
Deadlift
**Weather permitting, this Friday's class will be held at the outdoor pool. Wear a swim suit you can both swim in and do pool-side movements (think lunges, sit-ups, squats) in. A guest coach will be coaching swimming technique followed by a pool WOD.
Skill work
Snatch
Deadlift
**Weather permitting, this Friday's class will be held at the outdoor pool. Wear a swim suit you can both swim in and do pool-side movements (think lunges, sit-ups, squats) in. A guest coach will be coaching swimming technique followed by a pool WOD.
Monday, June 22, 2015
AMRAP in 10 minutes
30 double unders
10 overhead squats @ 115/75#
No racks allowed
30 double unders
10 overhead squats @ 115/75#
No racks allowed
Saturday, June 20, 2015
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
HAMMER
5 RFT
5 Power Cleans
10 Front Squats
5 Jerks
20 Pullups
Rest 90 seconds
HAMMER
5 RFT
5 Power Cleans
10 Front Squats
5 Jerks
20 Pullups
Rest 90 seconds
Friday, June 19, 2015
Today's class has been cancelled due to weather!
I will host a make-up class on Tuesday, June 23 at 4:30.
Sorry for the inconvenience!
I will host a make-up class on Tuesday, June 23 at 4:30.
Sorry for the inconvenience!
Tuesday, June 16, 2015
For time
Row 2000 meters
50 wallball shots
Row 1000 meters
30 wall ball shots
Row 500 meters
20 wall ball shots
Row 2000 meters
50 wallball shots
Row 1000 meters
30 wall ball shots
Row 500 meters
20 wall ball shots
Monday, June 15, 2015
Back squat
In 15 mins, work to daily 1RM
Then
3 sets of max reps @ 75% of above 1RM
Rest as needed between sets
In 15 mins, work to daily 1RM
Then
3 sets of max reps @ 75% of above 1RM
Rest as needed between sets
Friday, June 12, 2015
Ashley Special
75 HSPU for time
*reminder, class starts at 5:00 today instead of 4:30
75 HSPU for time
*reminder, class starts at 5:00 today instead of 4:30
Thursday, June 11, 2015
AMRAP in 12 mins
100m uneven farmers carry @ 25/10# bumper plate
7 power snatch @ 115/75#
7 toes to bar
100m uneven farmers carry @ 25/10# bumper plate
7 power snatch @ 115/75#
7 toes to bar
Monday, June 8, 2015
Five sets for max reps of:
60 seconds of Wallball shots @ 20/14# to 10/9' target
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds
60 seconds of Wallball shots @ 20/14# to 10/9' target
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds
Saturday, June 6, 2015
Snatch work
Then
Almost Jackie
1000m row
50 thrusters @ 45/35#
30 kettle bell swings @ 53/35#
Then
Almost Jackie
1000m row
50 thrusters @ 45/35#
30 kettle bell swings @ 53/35#
Friday, June 5, 2015
10 rounds for time
1 power clean @ 155/115#
5 toes to bar or v-ups
5 bar facing burpees
1 power clean @ 155/115#
5 toes to bar or v-ups
5 bar facing burpees
Thursday, June 4, 2015
EMOM, alternating
40 double unders
2-4-6-8-10... Ladder of ring dips
*looks like:
Minute 1-40 double unders
Minute 2-2 ring dips
Minute 3-40 double unders
Minute 4- 4 ring dips
Minute 5-40 double unders
Minute 6- 6 ring dips
And so on...
40 double unders
2-4-6-8-10... Ladder of ring dips
*looks like:
Minute 1-40 double unders
Minute 2-2 ring dips
Minute 3-40 double unders
Minute 4- 4 ring dips
Minute 5-40 double unders
Minute 6- 6 ring dips
And so on...
Wednesday, June 3, 2015
Mainsite 053115
For time:
100 squats
100 sit-ups
100 push-ups
100 pull-ups
100 push-ups
100 sit-ups
100 squats
For time:
100 squats
100 sit-ups
100 push-ups
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Tuesday, June 2, 2015
For 16 mins, Tabata sprint
*on the outside lane of the track, run for 20 seconds, rest for 10 seconds until you reach 16 total mins.
Score: total distance run
*on the outside lane of the track, run for 20 seconds, rest for 10 seconds until you reach 16 total mins.
Score: total distance run
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