1 May 2018

Warm up
100 DU then
3 rounds of:
10 air squats
10 GHD sit ups
10 pass throughs
10 push ups

8:00 to establish 1RM for the back squat

Strength:
3 sets of 3 reps of snatch pull at 90% 1RM
3 sets of 2 reps of snatch high pull at 85% 1RM

WOD
3 rounds for time of:
100 double unders (scale with x2 single unders)
21 Kettlebell Swings
1.5/1 pood 12 Pull-ups

Monday 30 April 2018

Warm up

10 kipping swings
1 lap butt kickers
1 lap shuffles
1 lap walking lunges
1 Turkish get up each arm
10 push ups


Strength

Deadlift

5 @60%, 4 @ 70%, 3@ 80%, 2x1 @ 90%

METCON

3RFT

20 wall balls (20/14)
20 TTB
50 double unders
20 Russian KBS (53/35)

Saturday 21 April 2018

Warm Up

Coaches choice

Griff

For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards

Friday 20 April 2018

Warm up

1 lap each

Butt kicker
Shuffle
Carioca
Bear crawl
Crab walk

3 rounds
6 box step ups
5 B.B. strict press
4 B.B. front squats


JACK

AMRAP 20

10 Push Press 115/85#
10 KB Swings 53/35
10 Box Jumps 24/20 in

Thursday 19 April 2018

Warm Up

400m run

Hungry hungry hippos game.
Loser each round does 10 air squats

Strength

3/2/1 reps squat clean
75/85/95 % 1RM

METCON

Tabata 16x

Double unders/single unders

18 April 2018

Today will be the last workout for one of our long time athletes, JT.  It’s sad to see him go, as he has been a good friend, and worked hard to make the box what it is now.  In his honor, we will be doing the workout that bears his name, so feel free to say mean things under your breath as you slog through this WOD, and if you see him say goodbye and good luck!



Warm Up

100 single unders

10 naked bar push press
10 naked bar thrusters

Shoulder prep

JT

21-15-9

Handstand push ups
Ring dips
Push ups

Tuesday 17 April 2018

Warm Up

1 lap each

High knee
Butt kicker
Carioca
Shuffle

Shoulder prep


EMOM 10 min

2 reps Misfit Snatch complex pick a weight


5 rounds

200m sprint

Rest 2 minutes

Monday 16 April 2018

Warm up

400m run
10 box step ups
10 kip swings
10 Russian kb swings (35/24)
10 naked bar strict press

Filthy 50

For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders

Saturday, 14 April 2018

Warm up
400m run
10 kipping swings
10 GHD sit ups
3 wall walks

15:00 to establish 1RM in the Snatch

Partner WOD
3 rounds for time of:
Sled Push, 45/25 lbs, 200 m
20 Hang Power Cleans, 115/75 lbs
40 Shoulder Taps
80 Double Unders

Friday, 13 April 2018

Warm up
100 single unders
:45 Samson stretch, each side
:45 childs pose
10 cow/cat
10 superman
10 hollow rock

WOD
5 rounds for time of:
15 GHD Hip Extensions
15 Push Press, 95/65 lbs
15 GHD Sit-ups
15 Sumo Deadlift High-pulls, 95/65 lbs

Thursday, 12 April 2018

Warm up
Run 400m
BB only
5 good mornings
5 back squats
5 elbow rotations
5 strict presses
5 front squats

28:00 alternating EMOM
1st: 5 Deadlift (225/165)
2nd: 7 wall ball (20/14)
3rd:  9 TTB
4th: rest

 

Wednesday, 11 April 2018

Warm up
3:00 of foam rolling
100 double unders
3:00 of stretching (athlete's choice)

Strength
10:00 to establish 1RM for the overhead squat

WOD
"Elizabeth"
21-15-9
Clean (135/95)
Ring dip

Tuesday, 10 April 2018

Warm up
run 400m
10 abmat sit ups
10 box dips
10 kettlebell SDLHP (35/24)
10 superman
10 hollow rocks


Strength
10:00 Alt. EMOM
5 GHD Sit ups
5 HSPU

WOD
9-15-21-15-9
Kettlebell swing (53/35)
Box jump overs (24/20)

Monday, 9 April 2018

Warm up
100 single unders
then 3 rounds
5 kipping swings
1 wall walk
1 lap walking lunges

Strength
in 15:00 establish 3RM for front squat

WOD
Cindy
Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats

Important notes and Foundations!

IMPORTANT NOTES!!!

LEVEL 1 CANDIDATES!!!!

I need to know what classes you want ASAP.  As in by tomorrow!  I have 3. Hannah, Greg and Reggie.  I need to know the classes that the rest of you want to go to.  They want it on 1 email.  So send me that info, or you’ll miss out on this opportunity.

SHIRTS!!!!!

If you have not paid for your shirts, I need the money by next Thursday.  I only have about 1/4 of the money for the shirt orders, and I cannot put the money in for the second order until I get all the money.  The first batch of shirts will be dropped off next Friday, so I need the money before then to put in order numero dos.

FOUNDATIONS!

Tomorrow is foundations at 0830.  Then the Saturday WOD.  If you have people who are interested, or are interested yourself, get yourself there.