Thursday, November 27, 2014

Friday, 28 November 2014

Open Gym 0900-1100 (you can do anything you want)


Originally scheduled Workout of the Day
50 Pull ups For Time
then
Max Weight Overhead Walking Lunge 50′
then
25 Deficit Push Ups for Time
then
Max Tire Flip in 90 sec
then
Max Cal or Rower or Airdyne in 2 min
then
Max Weight on the following complex:

Deadlift, Power Clean, Hang Power Clean

 

Complete the tasks in any order and rest as needed between each effort.


Wednesday, November 26, 2014

Tuesday, November 25, 2014

Wednesday, 26 November 2014


Warmup
400m run
20 double unders
10 leg swings
10 lunges
10 air squats
10 around the world
10 pass through
10 PVC OHS
10 kip swings


Workout of the Day
1/2 of “Bull”

200 Double Unders
50 OHS (135/95)
50 Pull Ups
Run 1 mile

-This workout as rx’d is 2 Rounds.  It’s no joke and one great hero WOD honoring a soldier that gave his life for our country.

Monday, November 24, 2014

Tuesday, 24 November 2014


Warmup 
500m row
10 pass through
10 around the world 
10 Front squats (PVC)
10 Push Press (PVC)
10 thrusters (PVC)
burgener warmup


Workout of the Day
21-15-9

Thruster (115/75)
Power Clean

Sunday, November 23, 2014

Monday, 24 November 2014

 
 
Warmup
500m row
10 Around the world
10 Pass Through
Butt kicks
High Knees
10 Burpees
10 Kip Swings
Deadlift increasing weight
 
Workout of the Day
2 people share a bar
Deadlift 405/265 x 2
Bar Muscle Up x 2
Deadlift 365/225 x 4
Bar Muslce Up x 4
Deadlift 335/205 x 6
MU x 6
Deadlift 315/195 x 8
MU x 8
Deadlift 275/185 x 10
MU x 10
-One person does the round, then the other. Strip the bar as a team and back to partner one. If you can’t do bar muscle ups sub to rings or CTB pull-ups

Learn the Bar Muscle Up!
 

Friday, November 21, 2014

Saturday 22 November 2014

 Warm up:
Run 400m/row 500m
10 Leg swings (front/back, side to side)
15 push ups
20 lunges
25 jumping jacks
20 lunges
15 pushups
10 leg swings

Wod
With a partner and one person working at a time complete:
2 Rounds
70 Squats
60 Pull-ups
50 Wall Balls
40 Sit-ups
30 Burpees
Run 400 meters

Thursday, November 20, 2014

Friday 21 November 2014

All classes...Lisa will be coaching 0900, so if she isn't there, she is simply running late, go ahead with your warm up

Warm up:
4 sets of gym sprints (down and back; rest between each)
10 around the worlds (pvc)
10 pass throughs (pvc)
10 front squats (pvc)
10 jerks (pvc)
5 inch worms
Bergener as a class

Wod
Death by clean & jerks (135/95)(105/75)(95/65)

-you continue to add one more rep each minute until failure (0-1:00 1 rep, 1:00-2:00 2 reps....)