Friday, September 19, 2014

Saturday 20 September

1000 class is on!

Warmup:
Group warm up

WOD
20 min amrap
Teams of 5:
#1 is the rabbit and runs down and back (100 m)
#2 amrap kb swings (53/35)
#3 amrap squats
#4 amrap burpee
#5 rest
Rotate at end of #1's run 
Total reps as a team is the score

Thursday, September 18, 2014

Friday 19 September

Class time: noon only

Warm up:
400 m run/500 m row
10 push ups
10 pull ups
10 pass throughs
Burgener Warm up

WOD
If gym is open/available class will be indoors
Hang power snatch (95/65) (75/45) (55/30)
Ring dip

If class is outside:
Coaches choice

Wednesday, September 17, 2014

Thursday 18 September

Class times: 0530 and noon-- outside

WOD:
Coaches choice

Wednesday 17 September

Sorry for the late post! 

Class times 0530, 0830 and noon-- outside!

WOD:
Coaches choice!

Monday, September 15, 2014

Tuesday 16 September

Class times: 0530, 0900 and noon
1730 will resume next week

Reminder: outdoor classes this week due to Phantom Warrior Week

Warm up:
400 m run
10 air squats
10 sit ups 
10 burpees 
10 lunges 

WOD:

Deck of cards
Spades = sit ups
clubs = push ups
hearts = lunges 
diamonds = squats

The number on the card determines the number of the movement and suit determines the movement.
Jack = 11
Queen = 12
King = 13
Ace = 14
Joker = 5 reps of each movement

Sunday, September 14, 2014

Monday 15 September 2014

Class times: 0530, 0900 and noon

No 1730 this week

All classes are outdoors due to Phantom Warrior Week 

WOD

3 Rounds

30 Air squats
15 Burpee Pull-ups

Friday, September 12, 2014

No Saturday Class

No Class on Saturday due to Phantom Warrior Week events.