Saturday August 1, 2015

Wod:    Coached!


Card game!

Friday July 31, 2015

This wod will be coached

7x7

7 rounds for time

7 wall balls 20/14
7 wall ball slams 20/14
7 sit ups
7 push ups
7 squats
7 push press 135/95 (racked)
7 back squat 135/95 (racked)

Thursday July 30, 2015

Wod:

21-15-9

Overhead Squat 95/65 (unracked)
Ring Dips
Box Jumps

Wedneday july 29, 2015

Wod:

partner wod!

Each set of partners gets 1 wallball   20 for men 14 for women

run 400 meters with wallball
run bleachers with wallball
100 weighted sit ups- sit up with ball then toss to partner
run bleachers with wallball
run 400 meters with wallball

Tuesday July 28, 2015

wod:

Ashley Birthday Wod

with a partner, complete:

7 rounds for time

2 wall climbs
6 hand stand push ups
19 squats

cash out:
84 weighted lunges

Monday July 27, 2015

This will be an uncoached wod:

6 X 400 meter run, rest 2 minutes between sprints

Saturday July 25, 2015

Wod:

Annie
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups

Friday July 24, 2015

Wod:

5 rounds for time-

Bear complex 95/65
rest 3 minutes between rounds




It's a barbell complex that consists of 5 rounds of 7 sets of the following sequence:

• Power Clean
• Front Squat
• Push-Press
• Back Squat
• Push-Press

You can't set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round.

It sounds easy until you realize that this complex consists of 175 lifts in total.

Thursday July 23, 2015

Wod:

10 rounds for time

row 100 meters
5 toes to bar

Wednesday July 22, 2015

12 min AMRAP
5 burpees
100 meter run
10 dumbell snatches (5 each side)  45/35

Tuesday July 21, 2015


Wod:

100 sit ups
90 Push ups
80 Squats
70 Lunges (35 each leg)
60 Kettlebell Swings 53/35
50 Deadlift 155/115
40 Cleans 135/95
30 Push Press 65/95
20 Pull ups
10 Toes to Bar

45 min time cap

Monday July 20, 2015

Wod:

10 x 100 m sprints.   rest 90 seconds in beween sprints.

Saturday July 18, 2015

Wod:
 This will be a coached wod

Nancy

Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps 

Friday July 17, 2015

Wod:

10 rounds for time

5 box jump
5 mountain climbers (each is a 4 count)

Thursday July 16, 2015

Wod:

5 rounds for time

3 front squats 135/95
6 pistols (3 each leg)
9 jumping air squats

Wednesday July 15, 2015

Wod:

Abs!!!

10 rounds for time
10 sit weighted sit up 35/25
10 Russian twist 35/25
10 v sit
2 toes to bar  (rain: 2 Ghd sit ups)

Tuesday july 14, 2015

Wod:

Holleyman!


30 rounds for time

5 wall balls 20/14
3 hspu
1 clean 225/155

Monday July 13, 2015

Wod:

With a partner:
One partner works while the other partner does wall sits
Complete:

1000 single unders
100 push ups
100 kettlebell swings 53/35
100 Russian twists 35/25
1000 single unders

Saturday july 11, 2015

Kim's goodbye wod!!!

Friday July 10, 2015

Wod:

Swim 1500 meters for time


Saturday morning there will be a coached wod- this is Kims goodbye wod!

Thursday july 9, 2015

Wod:
7 min amrap
20 Double unders
20 Russian twists

Wednesday July 8, 2015

wod:

4 rounds for time
6 deadlift 155/115
200 meter farmers carry 53/35
10 toes to bar


Rain wod:
1 rep max deadlift

Tuesday July 7, 2015

Pool WOD!

Meet at the pool at 4:30

Monday July 6, 2015

Wod:

death by 10 meter sprints

HAPPY JULY 4TH!!!

1776 team wod on the track.  be there at 9:00!

Friday July 3, 2015

Wod:

10 min AMRAP:

Ascending numbers of
box jumps
Russian Twists 25/35

do 1 rep of each then 2 then 3 then 4 until 10 minutes are finished

Reminder:
Class is now coached mon-thurs 4:30-5:30 and announced saturdays

Thursday July 2, 2015

Wod:

Death by kettlebell swings 53/35