Saturday 31 March 2018

Great job this week on hitting those benchmarks.  A week full of the girls is definitely a rough week, but you all plowed through and got the work done.  Now that the Open is done, Saturday will be for partner and or hero WODs again.  Tomorrow we will have Greg covering the workout, so I hope you all have fun.  We will try to get the ROMWOD going again next week.



Warm Up

Coaches Choice


WOD


Scooter

On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Friday 30 March 2018

Warm Up

Take 5 min to 1 minute max rep set of double unders.
10 naked bar front squats
10 kip swings

METCON

Fran
21-15-9

Thrusters (95/65)
Pull ups

Thursday 29 March 2018

Warm Up

400m jog
Shoulder prep
10 PVC OHS
Burgener Snatch drill

STRENGTH

Take 15 minutes to establish a bench press 1RM

METCON

Isabel

For time
30 Snatch (135/95)

Wednesday 28 Mar 18

WARM UP

100 SU

Shoulder prep
10 Unbroken DU

Strength
 Take 15 min to establish a max rep set of  pull ups

METCON

Annie

50-40-30-20-10
DU (3/1) SU
Abmat Sit up

Tuesday 27 Mar 2018

Great job today everyone!  I know that Kelly is brutal, so congratulations on slogging through that suck fest.  Tomorrow will be a little shorter.

Warm Up

1 lap ea

Shuttle sprint
Shuffle
High knee
Butt kicker
Inch worm
Burpee broad jump

With a naked bar
10 Back squat
10 strict press
10 good morning


Strength

Take 15 minutes to establish Deadlift 1RM

METCON

Elizabeth

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

Monday 26 Mar 2017

First off, I want to give a big thanks to everyone for the great turn out for The Open this year.  We had more athletes compete this year than any since I’ve been here.  I really appreciate the hard work and effort, and want to congratulate everyone on making it through.

Now onto business!

This week starts benchmarks!  It’s time to reset, and find our new baselines.  That means The Girls, 1RM’s, and max rep set!  Yay!  You want to be here for these.  To kick things off right we are going to do Kelly.


Warm Up

3 rounds
200m jog
10 pvc thruster
10 kip swing

Kelly

5 rounds for time
400m run
30 box jumps 24/20in
30 wall ball 20/14lbs

Saturday, 24 March 2018

18.5!

We will be opening our building at 10:30 to get after 18.5!  Come get warmed up and get after it!