Sunday, May 31, 2015

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

 



Friday, May 29, 2015

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

 



Thursday, May 28, 2015

Friday, 29 May 2015

Red nation 

AMRAP 15:

10 Toe to Bar

15 Box Jump (24, 20")

20 Wall Ball (20, 14#)

 

 


Wednesday, May 27, 2015

Thursday, 28 May 2015


Fran 
21-15-9
Thruster (95/65)
Pull-ups


Tuesday, May 26, 2015

Wednesday, 27 May 2015


Weightlifting Wednesday

Overhead Squat

7x3

Ca$hout

Bulletproof Shoulders


Bulletproof shoulders video-

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

Monday, May 25, 2015

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

Saturday, May 23, 2015

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

Thursday, May 21, 2015

Friday, 22 May 2015

Open gym tomorrow 0900-1100


Suggested wod:


Mind Eraser

AMRAP 20:

7 Power Clean (135, 95#)

7 Burpees

200m Run

 


Wednesday, May 20, 2015

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


Tuesday, May 19, 2015

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

Monday, May 18, 2015

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#)

Friday, May 15, 2015

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!!


Thursday, May 14, 2015

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


Wednesday, May 13, 2015

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#)
 
 


Tuesday, May 12, 2015

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
 
 


Monday, May 11, 2015

Tuesday 12 May 2015

Tuesday 12 May 2015
 
 
WOD
 
Dancing with the Devil
800m Run
 30 Burpee Box Jumps (24, 20")
800m Run
 


Sunday, May 10, 2015

Monday 11 May 2015

Monday  11 May 2015
 
 
Bode
    12 rounds of:
5 Handstand Push-ups
11 Power Snatches (95, 65#)

 

Friday, May 8, 2015

Saturday, 9 May 2015

There will be no class today!

At Home WOD:

Run 5K

Thursday, May 7, 2015

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

Wednesday, May 6, 2015

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

Tuesday, May 5, 2015

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

Monday, May 4, 2015

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

Sunday, May 3, 2015

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

Friday, May 1, 2015

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