Monthly Archives: March 2015

warm up 3 rounds 20 second ring dip hold (top of dip) 3 wall climbs 10 count hold against wall Couch stretch both legs WOD  20 minute AMRAP  400 M Run 7 muscle ups – L1 = 7 bar muscle … Continue reading →

Warmup/ strength EMOM x 7 minutes 2 Deadlifts, feet in power position 2 High pulls, feet in power post., clean grip 1 squat clean  WOD EMOM x 5 3 front squats 155/115 10 Deadlifts Rest the 6th minute 3 front … Continue reading →

**Reminder – no evening classes today, Open workouts will begin with the kids at 4:30 followed by heat 1** For total reps 3 rounds, 1 minute each station, 1 minute rest between rounds Russian Twists 25# My. Climbers Jumping Lunges … Continue reading →

12 minute AMRAP “Kam Bam” 20 burpees 15 KB swings 55/35# 10 power cleans 135/95# Elements WOD 10 minute AMRAP  250 M Row 15 OH Squats 5 burpees 

Strength 3 x 10 each GHD or weighted sit-ups Clapping push-ups Back ext 65/45# For time “Annie” + “Diane” 50-40-30-20-10 Double unders Sit-ups 21-15-9 Deadlifts 225/155# HSPU  Elements WOD For time 500 M Row 40 sit-ups 30 push-ups 20 SDHP … Continue reading →

30 seconds on, 30 seconds off – 6 minutes, KB Thrusters 3RM weighted chin-ups 3x max reps – supine ring rows “Kelly” 5 rounds for time 400 M run 30 box jumps 24/20″ 30 wallballs 20/14# @ 10/9′ Elements WOD … Continue reading →

Warm-up/ Strength 5×3 split jerks w/ 2 second pause at catch 5x 100M row sprints w/30 second test between 5 rounds for time 200 M Run 6 snatch 135/95# 12 pullups Elements WOD 5 rounds for time 7 power cleans … Continue reading →

Warm up – Sally, air squats   12 Minute AMRAP 24 Double unders 12 KB swings 55/35#  6 Toes 2 Bar/Hanging Knee raises

Warm up 3 Rounds 1st Minute – 8-12 Dips 2nd Minute – 12 Air Squats 3rd Minute – 25 Double Unders 4th Minute – 10 Strict Shoulder presses 45/35#   4 Rounds for time 21 SDHP 95/65# 15 Lateral Jumps … Continue reading →

Warm-up/Skill – Split Jerks EMOM x 7 minutes 1 Split jerk – Just footwork – no bar 1 Split jerk – PVC 1 Split jerk – with barbell and weight, keep weight low and work on form   5 Rounds … Continue reading →