Monday 06.01.15​

​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

WOD

​Double Dragon

​800m Run

​30 Power Snatches (115, 80#)

​800m Run

 

Saturday 05.30.15

​​​Ben-ish

​10-9-8-7-6-5-4-3-2-1

​Power Cleans (135, 95#)

​200m run after each round

 

Friday, 29 May 2015

Red nation 

​AMRAP 15:

​10 Toe to Bar

​15 Box Jump (24, 20")

​20 Wall Ball (20, 14#)

 

 

Thursday, 28 May 2015

Fran 

21-15-9

Thruster (95/65)

Pull-ups

Wednesday, 27 May 2015

​Weightlifting Wednesday

​​​​Overhead Squat

​​​​7x3

​​​​Ca$hout

​​​​Bulletproof Shoulders

Bulletproof shoulders video-

https://m.youtube.com/watch?v=ACAz6HFj1xE

Tuesday, 26 May 2015

​Stretch Armstrong

100 Double Unders

​-then-

​3 rounds of:

​15 Deadlifts (225, 155#)

​35 Abmat Sit-ups

​-then-

​100 Double Unders

Gym is closed until Tuesday. Enjoy your Memorial Day weekend! 

Friday, 22 May 2015

Open gym tomorrow 0900-1100

Suggested wod:

Mind Eraser

AMRAP 20:

7 Power Clean (135, 95#)

7 Burpees

200m Run

 

Thursday, 21 May 2015

No formal classes tomorrow.

Feel free to use the facility to complete the scheduled workout.

​"Onesies"

​1. 1RM Weighted Pull-up

​2. Max rep Strict Handstand Push-up

​3. Max Double Under in 2 mins

​4. 500m Row

Wednesday, 20 May 2015

No noon or 1730 class!

Weightlifting Wednesday

​​​​Back Squat

​​​​5x5

​​​​Ca$hout

​​​Squat Mobility - Accumulate 5 minutes in an Air Squat

Tuesday 19 May 2015

0530 class only!

​Fortitude

​EMOM 30:

​Odd: Burpees

​Even: Row for Calories

Monday, 18 May 2015

0530 class only

"Nancy"

5 rounds of:

400m Run

15 Overhead Squats (95, 65#)

Saturday 16 May 2015

Saturday 16 May 2015

 1000 Class

 

WOD

 

Finny 

Teams of 3:

100 Pull-ups

 100 Burpees

100 Box Jumps (24, 20")

100 Kettlebell Swings (70, 53#)

100 Box Jumps (24, 20")

100 Burpees

100 Pull-ups

One athlete works at a time.

 

 

NOTE: There will be NO 1200 or 1730 class all next week due to coach availability!!



Friday 15 May 2015

Friday 15 May 2015

NOTE: The gym will be open from 0900-1300, so there will only be 1200 class!! 

WOD

Mighty Mouse

1000m Row

15 Clean and Jerks (135, 95#)

100 Air Squats



Thursday 14 May 2015

Thursday 14 May 2015

 

 

WOD

 

Wile E. Coyote

3 rounds of:

 

60 Double Unders

 30 Wall Balls (20, 14#)

15 Deadlifts (245, 170#)

 

 



Wednesday 13 May 2015

Wednesday 13 May 2015

 

 

WOD:

 

Weightlifting Wednesday

Strict Press

 5x1

Weighted Pull-up

 5x3

Core Ca$hout

3 rounds for quality:

 10 Hip and Back Extensions

20 GHD Sit-ups

30 Hip Extensions

40 Abmat Sit-ups

 

 



Tuesday 12 May 2015

Tuesday 12 May 2015

 

 

WOD

 

Dancing with the Devil

800m Run

 30 Burpee Box Jumps (24, 20")

800m Run

 



Monday 11 May 2015

Monday  11 May 2015

 

 

Bode

    12 rounds of:

5 Handstand Push-ups

11 Power Snatches (95, 65#)



 

Saturday, 9 May 2015

There will be no class today!

At Home WOD:

Run 5K

Friday, 8 May 2015

Warm Up
Run 400M/Row 500M
10 PVC pass through
10 PVC around the world
10 OHS
10 inchworms
10 broad jumps

Burgener Warm Up


WOD
Broly
21 Power Snatches (115, 80#)
21 Burpees over the Bar
15 Overhead Squats (115, 80#)
15 Burpees over the Bar
9 Squat Snatches (115, 80#)
9 Burpees over the Bar

Thursday, 7 May 2015

Warm Up
250 M Row
3 Rounds:
5 push ups
10 lunges
5 squat jumps


WOD
Piccolo
AMRAP 20:
15 Calorie Row
20 Kettlebell Swings (53, 35#)
25 Box Jumps (24, 20")
30 Abmat Sit-ups

Wednesday, 6 May 2015

Warm Up
Run 400M/Row 500M
10 Pass throughs
10 around the world
10 PVC overhead squat
10 PVC front squats
10 PVC thruster
10 push ups



WOD
Weightlifting Wednesday!!
Front Squat
3x1
Push Press
3x1
Thruster
3x1

Tuesday, 5 May 2015

Warm Up
400M Run/500M Row
10 PVC pass throughs
10 PVC overhead squat
Down and back:
Frankenstein walk
walking lunge
burpee broad jump


"Sugar Daddy"
21-15-9
Deadlift (225, 155#)
400m run after each round

Monday, 4 May 2015

Warm Up
Row 500 M
2 rounds:
butt kicks (down and back)
high knees (down and back)
15 air squats
10 burpees



WOD
"Trunks"
3 rounds of:
400m Run
10 Front Squats (185, 135#)
50 Double Unders

Saturday, 2 May 2015

"The Legend"

A memorial WOD to remember Navy SEAL Sniper Chris Kyle. We are asking for monetary donations to send to his foundation in Centurion's name.

233 Reps for Chris's BUDS Class 233

4 Pistols
25 Kettlebell Swings 53/35
50 Pushups - Chest to Deck
75 Pullups
50 Pushups
25 Kettlebell Swings
4 Pistols