Tuesday 9-23-14

Class Times: 10:00 (Amanda), 4:30 (Alana), 5:30 (Marianne), 6:30 (Angela)

WOD

Push Press:

*Set 1 – x 5 reps

*Set 2 – x 3 reps

*Sets 3-6 – x 1 rep

Rest 2 minutes between sets

Then:

Complete as many rounds and reps as possible in 12 minutes of:

Walking Lunge x 20 yards

10 Burpees

30 Double-Unders

Monday’s Whiteboard:

IMG_2726

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Monday 9-22-14

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

POD

IMG_0044

WOD

Four sets of:

Clean x 1.1.1.1

(rest 10 seconds between each single)

Rest 2-3 minutes

Then:

Three sets for time of:

250 Meter Row

20 Wall Ball Shots 20/14

20 Kettlebell Swings 53/35

Rest 3 minutes

Saturday’s Whiteboard:

photo(6)

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Saturday 9-20-14

Class Times: 10:00 (Angela)

WOD

30 min AMRAP

400 run

6 squat snatches 95/65

6 v ups

Friday’s Whiteboard:

IMG_6868

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Friday 9-19-14

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

POD

photo(5)Good Job, Erica!

WOD

Three sets of:

Bench Press x 6-8 reps

Rest 60 seconds

Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps

Rest 60 seconds

Then:

For time:

50/30 Push-Ups

300 Meter Run

30 Heavy Kettlebell Swings

300 Meter Run

50/30 Push-Ups

300 Meter Run

30 Heavy Kettlebell Swings

300 Meter Run

Thursday’s Whiteboard:

photo(4)

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Thursday 9-18-14

Class Times: 10:00 (Alana), 4:30 (Amanda), 5:30 (Andrew), 6:30 (Angela)

WOD

Take 15 minutes and build to today’s 1RM Snatch (power or squat)

Then:

Every minute, on the minute, for 20 minutes:

Even minutes – Row Sprint x 30 seconds

Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

Wednesday’s Whiteboard:

photo(6)

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Wednesday 9-17-14

Class Times: 10:00 (Alana), 4:30 (Andrew), 5:30 (Amanda), 6:30 (Angela)

POD

photo(3)Coach Andrew climbed Mt. Rainier!

WOD

Four sets of:

Front-Racked Alternating Reverse Lunges x 8-10 reps each leg

Rest 60 seconds

Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps

Rest 60 seconds

Then:

Four rounds for time of:

10 Toes to Bar

15 Box Jumps 24/20

20 Wall Ball Shots

Tuesday’s Whiteboard:

photo(5)

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Tuesday 9-16-14

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

POD

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Congratulations to Kevin!  He will be pinned today.  We have missed you at the box. :)

WOD

Four sets of:

Deadlift x 3-5 reps

Rest 20 seconds

Tall Box Jumps x 10 reps

Rest 3 minutes

Then:

Complete as many rounds and reps as possible in 10 minutes of:

10 Power Cleans 155/105

10 Chest to Bar Pull-Ups

10 Burpees

Monday’s Whiteboard:

photo(4)Welcome to Nanette!  Great job…

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Monday 9-15-14

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

WOD

3 sets of:

4 -6 Front squats

Rest 1 min

4 TGU

Rest 2 min

Then:

3 rounds

1 min at each station, max reps of:

Stones

Shuttle run

Sit ups

Double unders

15 sec rest between stations, 1 min rest between rounds

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Saturday 9-13-14

Class Time: 10:00 (Amanda)

WOD

In teams of two, alternating each movement, complete ten rounds of:

10 Dumbbell Hang “Clusters”

10 Burpees

300 Meter Run

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc….

(“Cluster” is a Clean into a Thruster)

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Friday 9-12-14

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

WOD

Four sets of:

Hang Snatch + Snatch

Rest 2-3 minutes

Then:

12 min AMRAP

12 Slam balls

12 Sit ups

100 m run

Thursday’s Whiteboard:

20140911_194159

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