Friday, 1 May 2015

Foundations tomorrow at 9!!

Warm Up-

200 m run
15 pushups
15 air squats
15 situps


WOD:

Team of 2-

Each partner does 3 sets of the following-
3 rounds:
12/10 calorie row
10 burpees
Rest while partner works.

**Each partner will do 9 rounds total!

Thursday, 30 April 2015

Foundations class this Saturday at 9!!

Warm Up:

2 rounds:
500m row
15 air squats
15 burpees

WOD:

TABATA!!!!

Wall Balls 20/14lb 10/9 ft
Double Unders
Situps
Kettlebell Swings 53/35


Complete 8 rounds of 20 seconds work followed by 10 seconds rest. Do this for each exercise.

Wednesday, 29 April 2015

Next Foundations Class will be this Saturday, 2 May, at 9 a.m.


Warm Up:

5x 250m row - 30 seconds rest
3x 15 pushups
3x 15 situps
High knees down
Punter kicks back
25 Air squats

WOD:

15 Minutes to find a 1RM Deadlift

On the Minute x 12:
Odd- 5 Deadlifts - athlete choose weight
Even - 5 Weighted pull-ups

Tuesday, 28 April 2015

Next Foundations Class will be this Saturday, 2 May, at 9 a.m.


Warm Up:

5x 250m row - 30 seconds rest
3x 15 pushups
3x 15 situps
High knees down
Punter kicks back
25 Air squats


WOD:

"Goku"
AMRAP 10-
5-10-15-20-25-30... Wall Balls 20/14lb to 10/9 ft target
- 5 Hang Power Cleans 155/105 between rounds

Monday, 27 April 2015

Warm Up:

Athlete/Coach choice

WOD:

"Surfer on Acid" 

3 RFT:

400m run

21 burpees

Saturday 25 April 2015

 

 

WOD

 

Manion

7 rounds of:

400m Run

29 Back Squats (135, 95#)



 

 

 The Legend WOD 02 May 2015, come celebrate the legend, Chris Kyle!!!

Friday 24 April 2015

WOD

Freeza

AMRAP 7:

5 Deadlifts (275, 185#)

10 Lateral Burpees

The Legend WOD 02 May 2015, come celebrate the legend, Chris Kyle!!!

 

Thursday 23 April 2015

 

WOD

 

Karen

 

150 Wall Balls (20/14) (10'/9')

 

 

 

The Legend WOD 02 May 2015, come celebrate the legend, Chris Kyle!!!

Wednesday 22 April 2015

 

 

WOD

 

Death by Power Clean

Every Minute on the Minute complete 1 more Power Clean, 135/95

For example, Min 1 complete 1 PC,

min 2 complete 2 PC,

min 3 complete 3 PC for as long as possible.

Post scores as total rounds + partial reps.

 

The Legend WOD!! 02 May 15!! Let's honor a true American Hero, Chris Kyle!!!

Click here and purchase a shirt the money goes to a great charity.



Tuesday 21 April 2015

WOD

Row 2000m


The Legend WOD!! 02 May 15!! Let's honor a true American Hero, Chris Kyle!!!

Click the link and purchase a shirt, the money goes to a great cause!! 

Monday 20 April 2015

Monday 20 April 2015

 

 

WOD

 

"Helen"

 

3 Rounds

400m Run

21 Kettlebell Swings (#53/35)

12 Pull Ups

 



Saturday 18 April 2015

Warm-up

Coachs' choice!!! :D Enjoy! he he he...

Team Tosh

3 x 200m – 400m – 600m Run

One person works as the other rests.

Friday 17 April 2015

Warm-up

500 m run

-3 rnds:

10 kip swings

10 box dips

10 air squats

10 box jumps

Then:

Shoulder and hip mobility of choice

Burgener warm-up

Amanda

9-7-5

Muscle-Up

Squat Snatch (135, 95#)

Thursday 16 April 2015

Warm-up

400 m run

10 Arm swings

10 Leg swings

10 Iron cross (per side)

10 Scorpion (per side)

Samson stretch complex

Cobra stretch

The Usual Suspects

5 rounds of:

Run 200m

10 Deadlifts (225, 155#)

30 Abmat Situps

Wednesday 15 April 2015 (Tax Day!!!)

Warm-up

500 m row

10 kip swings

5 wall walks

25 kettle bell swings

PVC pass throughs

PVC around the world

10 PVC overhead squats

Samson stretch complex

Shoulder mobility

Burgener warm-up

Randy

75 Snatches (75, 55#)

Tuesday 14 April 2015

Warm-up

400 m run

10 kip swings

-down and back:

high knees

butt kickers

shuffle

karaoke

cross run

broad jump

inchworm with pushups

spider man

alternating side lunges

burpee sprints x4

Tygra

50-40-30-20-10 Wall Balls (20, 14#)

25-20-15-10-5 Box Jumps (24, 20")

Monday 13 April 2015

Warm-up

400 m run

10 vertical jumps (against the wall)

5 wall walks

10 broad jumps

10 goblet squats

Couch stretch 30 seconds per leg x2

Banded shoulder mobility

Samson stretch complex

Fore

4 Minutes at Each Station:

Clean and Jerk (135, 95#)

Row (Calories)

Burpees

Saturday 11 April 2015

Foundations class from 0900-1100

WOD starts at 1100

Warm up

Coached choice

Fight Gone Bad

3 rounds for Max Reps:

1:00 Wall Balls (20/14)

1:00 Sumo-Deadlift High Pulls (75/55)

1:00 Box Jumps (20″)

1:00 Push Presses (75/55)

1:00 Row for Calories

1:00 Rest

Sum of repetitions across all three rounds is your total score.

Friday 10 April 2015

There will not be a 1200 or 1730 class due to early gym closing.

Warm Up
Row 500M or Run 400M

Pass Throughs
Around the Worlds

High knees

Butt Kicks

10 push ups
10 pull ups
10 squats

10 sit-ups

Elizabeth

21-15-9

Squat Cleans (135, 95#)

Ring Dips

Foundations Class 11 April 2015

Foundations Class will be held 11 April 2015 from 0900-1100.  

Thursday 09 April 2015

Warm Up
Row 500M or Run 400M

Pass Throughs
Around the Worlds

High knees

Butt Kicks

10 push ups
10 pull ups
10 squats

10 sit-ups

Annie

50-40-30-20-10

Double Unders

Abmat Sit-ups

Wednesday 08 April 2015

Warm Up
Row 400 M or Run 500m

Pass Throughs
Around the Worlds

High knees

Butt Kicks

10 push ups
10 pull ups
10 squats

10 sit-ups

Overhead Squat

3x1

Snatch Balance

3x1

Snatch

3x1

What the link below to familiarize yourself with the Snatch Balance.

http://youtu.be/DNxoKZQBErM

Tuesday 07 April 2015

Warm Up
Row 400 M or Run 500m
10 push ups
10 pull ups
10 squats

10 sit-ups
10 burpee broad jumps
10 pass throughs
10 around the world

Jackie

1000m Row

50 Thrusters (45#)

30 Pull-ups

Monday 06 April 2015

Open Gym 0900-1100

Suggested WOD

Diane

21-15-9

Deadlifts (225, 155#)

Handstand Push-ups

No Foundations Class 4 April 2015!!

There will NOT be a Foundations Class tomorrow 4 April 2015 due to Easter Weekend Holiday.  The next Foundations Class will be held 11 April 2015.

Saturday, 04 April 2015

Saturday class is at 10:00. It's a hero WOD!

Mike “Dork” Kennedy

33 Front Squats (185, 125#)

15 Burpees

33 Deadlifts (185, 125#)

15 Burpees

33 Kettlebell Swings (70, 53#)

15 Burpees

Friday, 03 April 2015

Holiday schedule is as follows:

Friday open gym 0900-1100

Saturday class at 1000. (Gym remains open until 1300)

Sunday no class

Monday open gym 0900-1100

Tomorrow's suggested WOD:

Isabel

30 snatch for time (135/95)

Everyone give a big shout out to Caynan. He's a badass crossfitter, and a badass CW4 as of 02APR2015!!!!! Congrats, Caynan!

Thursday 02 April 2015

Spice Night

10 rounds of:

12 Pull-ups

12 Burpees