Friday 8-22-14

Class Times: 10:00 (Alana), 4:30 (Marianne), 5:30 (Zach)

POD

IMG_2160.JPGWhat’s happening?

WOD

Five sets of:

Hang Snatch x 1.1.1

(rest 5-7 seconds between single)

Rest 2 minutes

Then:

Complete as many rounds and reps as possible in 7 minutes of:

7 Ground to Overhead 135/95

7 Toes to Bar

Thursday’s Whiteboard:

IMG_2162.JPG

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Thursday 8-21-14

Class Times: 10:00 (Marianne), 4:30 (Marianne), 5:30 OLY only (Amanda), 6:30/Fundamentals (Angela/Zach)

POD

photo(7)

OMG….tweenzies!!!

WOD

Six sets of:

Against a 2 minute running clock, complete the following:

300m Row

Push-Ups x Max Reps

Rest 2 minutes between sets

Wednesday’s Whiteboard:

photo

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Wednesday 8-20-14

Class Times: 10:00 (Alana), 4:30 (Amanda), 5:30 (Zach), 6:30/Fundamentals (Andrew/Marianne)

POD

10505219_835934443085561_7651962753536116396_o

3-2-1-GO! Best caption….what it is?

WOD

Deadlift:

*Set 1- x 5 reps

*Set 2- x 3 reps

*Set 3- x 1 reps

*Set 4- x 5 reps

*Set 5- x 3 reps

*Set 6- x 1 reps

Rest 2-3 minutes between sets and use that time to practice skills on the rings

Then:

Three rounds for time of:

20 Box Jumps

10 Handstand Push-Ups

400 Meter Run

Tuesday’s Whiteboard:

photo(8)

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Tuesday 8-19-14

Class Times: 10:00 (Josh), 4:30 (Marianne), 5:30 (Zach), 6:30 (Angela)

POD

photo(3)

Welcome….Jay, Deb and Bryan!

WOD

Six sets of:

Shoulder Press x 2 reps

Rest 2-3 minutes

Then:

Complete as many rounds and reps as possible in 8 minutes of:

10 Pull-Ups

15 Thrusters 95/65

30 Double-Unders

Monday’s Whiteboard:

photo(7)

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Monday 8-18-14

Class Times: 10:00 (Alana), 4:30 (Marianne), 5:30 (Andrew), 6:30/Fundamentals (Zach/Marianne)

POD (Picture Of the Day)

photo(6)

Caption anyone??? This was after the Saturday WOD. What are they discussing?

WOD

Three sets of:

Power Clean x 1.1.1.1

(rest 10 seconds between singles)

Rest 30 seconds

Ring Dips x Max reps

Rest 2-3 minutes

Then:

Against a 3-minute running clock, complete as many rounds through the following ladder:

Hang Power Clean + 1 Front Squat

Hang Power Clean + 2 Front Squats

Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets

(Recommended weights – 165/115)

Saturday’s Whiteboard:

photo

Fun WOD with everyone, but it seemed like it took forever.

 

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Saturday 8-16-14

Class Time: 10:00 (Marianne)

WOD

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:

400 Meter Run

Box Jump Overs

Burpee Pull-Ups

Wall Climbs

Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

Friday’s Whiteboard:

photo(3)

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Friday 8-15-14

Class Times: 10:00 (Marianne), 4:30 (Alana), 5:30 (Amanda)

WOD

Five sets of:

Push Press x 5 reps

Rest 2 minutes between sets and use that time to work mobility and prepare for part

Then:

Four rounds for time of:

Ring Dips x 10 reps

Toes to Bar x 20 reps

Double-Unders x 30 reps

Thursday’s Whiteboard:

photo

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Thursday 8-14-14

Class Times: 10:00 (Josh), 4:30 (Tina) 5:30 OLY class only (Amanda), 6:30/Fundamentals (Angela/Marianne)

Meet Andrew:

photo(1)My name is Andrew McCay, I’m a full-time student in college and a proud new dad. I was introduced to Crossfit back in 2008 during my time in the military, where I was trained daily using the Crossfit methodologies. I quickly fell in love with the community and the competitiveness that is found in the world of Crossfit and decided to get my level one in order to be able to safely share that love with family and friends. Over the past few years I have continued to expand my knowledge of Crossfit and have recently become a level two trainer. I hope to share my experience in Crossfit to those I am lucky enough to coach.

CrossFit Level 2
CrossFit Level 1

WOD

Three sets of:

20 Dumbbell Walking Lunges

Rest 60-90 seconds

Turkish Get-Ups x 1 rep each arm

Rest 60-90 seconds

Then:

Tabata

Row for Calories

Wall Ball Shots

Burpees

Sit-Ups

 

 

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Wednesday 8-13-14

Class Times: 10:00 (Marianne), 4:30 (Tina), 5:30 (Andrew), 6:30/Fundamentals (Angela/Alana)

WOD

Four sets of:

Deadlift x 4-6 reps

Rest 30 seconds

Handstand Push-Ups x 12-15 reps (consecutive or accumulated)

Rest 60 seconds

Then:

5 rounds of:

5 Hang Power Cleans 155/105

10 sit ups

100 Meter Run

Tuesday’s Whiteboard:

photo(7)

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Tuesday 8-12-14

Class Times: 10:00 (Josh), 4:30 (Tina), 5:30 (Amanda), 6:30 (Angela)

WOD

Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

Then:

Complete rounds of 21, 15 and 9 reps for time of:

Thrusters (135/95 lbs)

Pull-ups

Burpees

Monday’s Whiteboard:

photo(6)

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