Archive for November 2019

Warm Up: Long Track WOD: Thanksgiving Gobbler with a partner 200m Buddy Carry 100 sec plank 100 KB Swings (53/35) 100 Walking Lunges 100 Knees to Elbows 400m Run (together) 100 Push Press (45/35) 100 Superman’s 100 Squats (45/35) 100 Push Ups 400m Run (together) Cash Out: 10 CartWheels each Thank you to our Coaches…

Warm Up:  4 rounds 5 strict pull ups, 5 ring dips, 10 front squats, 10 push press SWOD:   12min EMOM Clean and Jerk, building to heavy set WOD: AMRAP 3min burpee Rest 1 min AMRAP 3min Double Unders Rest 1 min AMRAP 3min Wall Balls (20/14)

Warm Up:  5 Rounds, Rowling Rowing 100m as hard as possible trying to end on exactly 100m, 1 burpee penalty for each meter over or over SWOD:  Deadlift, build to heavy single WOD:  4 rounds for time 400m Run/500m Row 15 GHD/Weighted Sit Up (35/15) 30 DB Snatch (55/35) Rest 1 min between rounds

Warm Up: 3 rounds 300m Row 30sec Squat Hold 10 Banded OHS 10 Walking Lunge Then group banded shoulder stretch SWOD:  14min EMOM OHS, building to 3 rep *As a team of 2, both partners find a 3RM OHS from the floor* in 14 minutes. *Only one person may do their 3RM at once. After…

9am Class with Coach Brenda! Bring a NEW FRIEND or FAMILY Member for FREE   Thanksgiving Week Schedule:  Monday 11/25, Regular Class Tuesday 11/26, Regular Class Wednesday 11/27, 5am, 6am, Noon, 430, 530, 630 Open Gym Thanksgiving 9am Class only Friday 11/29, 6am Class, Open Gym 7-9am Saturday 11/30, 9am Class with Coach Amanda

Warm Up:  2 Rounds 12 KB Goblet Squats 12 KB Single Arm Push Press Run 400/Row 500 then Group Chest Stretch SWOD: Deadlift build to 2 rep heavy alt with Bench build to 5 rep WOD:  with a Partner 6 rounds for time 12 Deadlift (95/65) 9 Power Clean 6 Push Press 9 Power Clean…

Warm Up:  3 Rounds 400m Row 5 Kipping beat swings 3 Wall Walks 30sec Deadhang Skill: 3 Rounds 800m Row 3 Rope Climbs 100 Ft Double KB OH Carry WOD:  Amrap 6min 60 Lat Skiers (18/12) 40 Air Squats 20 Push ups Rest 2min Amrap 4min 30 Lat Skiers 20 Air Squats 10 Push Ups

Warm Up:  3 Rounds 400m Row 5 Kipping beat swings 3 Wall Walks 30sec Deadhang Skill: 3 Rounds 800m Row 3 Rope Climbs 100 Ft Double KB OH Carry WOD:  Amrap 6min 60 Lat Skiers (18/12) (EACH SIDE IS 1) 40 Air Squats 20 Push ups Rest 2min Amrap 4min 30 Lat Skiers 20 Air…

Warm Up: Musical Med Balls then Group Burgener PVC SWOD:  Snatch, build to 90% for single WOD:  2 Rounds 30 Wall Balls (20/14) 20 Bar Facing Burpees 10 Cleans (135/95) Rest 3 min between rounds

Warm Up: 3 Rounds 10 each Banded GM, Band Side Shuffle, Band Squat then 2 Rounds 10 each, with light bar, back squat, reverse lunge, plie lunge SWOD:  Front Squat 5 rep building WOD:  4 Rounds 15 Power Snatch 95/65 15 Pull Ups 60 DUB’s 15min Time Cap