Tuesday, Dec. 5, 2017

5 December, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 91, 92, 93, 94, 95

5 Rounds:

  • 250m Row
  • 10 Push Press (75lbs./115lbs.)
  • 15 Toes-to-Bar

Monday, Dec. 4, 2017

4 December, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 91, 92, 93, 94, 95

Strength:

  • Deadlift: 5 x 40%, 50%, 60%, 65%, 75%, 5+ x 85%

New Strength Worksheet

Met-Con:

10! (Ascending)

  • Front Squat (65lbs./95lbs.)
  • Ring Dip
  • Prisoner Get-Up*

*Burpee Challenge Option

Saturday wod

1 December, 2017 (22:16) | WODs | By: laurie

Partner wod, share work as you see fit. On,y one person working at a time
For time:
66 Deadlifts, 75/115lbs
66 Box Jumps, 24/20 in
66 Kettlebell Swings, 35/53lbs
66 wall ball sit ups
66 Push press 75/115
66 calories on rower
66 lunges
66 Back squats 75/115
66 Burpees
66 Double Unders

Friday, Dec. 1, 2017

1 December, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 84, 85, 86, 87, 88

AMMAP 30 minutes (As Many Meters as Possible)

  • Run/Row as far as possible in 30 minutes
  • Stop every 5 minutes and perform 15 burpees.

Thursday, Nov. 30, 2017

30 November, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 84, 85, 86, 87, 88

Strength:

  • Power Clean: 5 x 40%, 50%, 60%, 65%, 75%, 5+ x 85%

New Strength Worksheet

Met-Con:

10!

  • Single Arm Dumbbell Hang Power Snatch (Left; 30lbs./45lbs.)
  • Single Arm Dumbbell Hang Power Snatch (Right; 30lbs./45lbs.)
  • Goblet Squat (30lbs./45lbs.)

Wednesday, Nov. 29, 2017

29 November, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 84, 85, 86, 87, 88

Weight Vest Wednesday

5 Rounds:

  • 10 Pull-Ups
  • 20 Step-Ups (L/R = 1)
  • 10 Push-Ups*
  • 20 Lunge Steps (L/R = 1)

*Burpee Challenge Option

Tuesday, Nov. 28, 2017

28 November, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 84, 85, 86, 87, 88

30-25-20-15-10-5

  • GHD Sit-Ups
  • Hip Extension
  • Knees-to-Elbows
  • Stiff-Leg Deadlift (65lbs./95lbs.)

Monday, Nov. 27, 2017

27 November, 2017 (02:00) | WODs | By: derek

Burpee Challenge Weekly Counts: 84, 85, 86, 87, 88

Strength:

  • Back Squat: 5 x 40%, 50%, 60%, 65%, 75%, 5+ x 85%
  • Shoulder Press: 5 x 40%, 50%, 60%, 65%, 75%, 5+ x 85%

New Strength Worksheet

Met-Con:

6 Rounds:

  • 6 Dumbbell Burpee Deadlift (30lbs./45lbs.)
  • 12 Prisoner Get-Ups
  • 18 Double-Unders

Saturday wod

24 November, 2017 (18:53) | WODs | By: laurie

Partner A will do 10 burpees while partner b works on below then switch! Continue to alternate until all the work is complete!

40 Box Jumps (24”)
40 Pull-Ups
40 KB Swings (55/35#…or heavier ;)!!)
40 Lunges with plate overhead
40 KB Push Press (same KB)
40 Wall Ball (20/14#)
40 goblet squats
40 Sit-Ups

Wednesday, Nov. 22, 2017

22 November, 2017 (02:00) | WODs | By: derek

We will have a 9 am and a 4:15pm class today. No class tomorrow or Friday. Join us back on Saturday morning to work off all that yummy food you’ve been binging on!

Burpee Challenge Weekly Counts: 77, 78, 79, 80, 81

Weight Vest Wednesday

Tabata (4 rounds each)

  • Step-Ups
  • Push-Ups
  • Air Squats
  • Body Weight Rows

Rest 2 minutes.

Tabata (4 rounds each)

  • Sit-Ups
  • Flutter Kicks
  • Knees-to-Elbows
  • Plank w/Drag Through

*Burpee Challenge Option: Burpees may be substitued for  any ONE exercise in the second Tabata.