Saturday 5-30-2015

Class Time: 10am (Joey)

Warm up :
Coach’s choice

Wod: “DIRTY 36″

36 Box jumps(20/24)

36 Pull ups

36 KB Swings

36 Lunges

38 Knees to Elbows

36 Push Press(35/45)

36 Sit ups

36 Wallballs(14/20)

36 Burpees

36 Double Unders

Friday’s Whiteboard:

image

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Friday 5-29-2015

Class Times: 5:00am (Amanda), 10:00 (Melisa) 5pm (Amanda), 6pm (Joey)

Warm up:
Run/Row 400/500m
dynamic leg swings
arm swings
10 air squats
10 Samson stretch
10 push ups
10 pull ups
10 sit ups
10 kb swings light

Skill:
3×5 Bodyweight back squat
(modify w/1/2-3/4 bodyweight)
lifting every 2 minutes

Skill:
5×5 behind the neck strict press (wide grip)

Wod:
ANNIE
50,40,30,20,10
DU’s and sit ups

Thursday’s Whiteboard:

IMG_8281

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Thursday 5-28-2015

Class Times: 10am (Lisa), 5pm (Lisa), 6pm (Lisa), 7pm (Lisa)

Warm up:
Run/Row 400/500m
dynamic leg swings
arm circles
15 jumping jacks
Samson stretch
10 air squats
10 pull ups
10 sit ups
10 kb swings(light)

Wod:
Heather’s Chipper
50 wall balls.
40 sit ups
30 KB swings (35/53)
20 bent over DB rows
10 burpee box jumps
~rest 2 minutes~
10 burpee box jumps
20 bent over DB rows
30 KB swings
40 sit ups
50 wall balls

Wednesday’s Whiteboard:

IMG_0646

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Wednesday 5-27-2015

Class Times: 5:00am (Joey), 10am (Melisa), 5pm (Marianne), 6pm (Landa), 7pm (Angela)

Warm up:
Run/Row 400/500m or rope
dynamic leg swings
arm circles
10 air squats
10 Samson stretch
10 push ups
5 pull ups
10 sit ups

BB Warm up:
20 calf raises
10 good mornings
20 lunges
20 stiff legged dead lifts
20 bent over rows
20 push press
10 jump shrugs

Skill:
Deadlifts 5×2(12 minutes)

Wod :
25 minute AMRAP
2 deadlifts(85/125 for all weights)
2 hang power cleans
2 push jerks
6 box jumps
100 m run

Tuesday’s Whiteboard:

IMG_0645

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Tuesday 5-26-2015

Class Times: 10am (Lisa), 5pm (Amanda), 6pm (Joey), 7pm (Angela)

Warm up:
Run/Row 400/500m
high knees
butt kicks
Frankenstein’s
karaoke
Mario’s
10 air squats
10 Samson stretch
10 kb swings light
Pvc:
pass throughs
windmills
OH side holds
shoulder stretch
burgener warmup
10 OH squats
10 snatch balances

Skill:
Ring dips (10 minutes)

Wod #1:
6 minute AMRAP
10 wall balls
10 sit ups
-rest 3 minutes-
Wod; #2:
4 rounds for time
5 snatches(85/125)
20 DU’s

Monday’s Whiteboard:

image

 

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Monday 5-25-2015

Class Time: 9:30am & 5:30p.m. (Lisa)

Warm up:
Run/Row 400/500m or jump rope
dynamic leg swings
arm circles
15 jumping jacks
10 air squats
10 samson stretch
5 pull ups
5 push ups
10 sit ups

Wod: MURPH
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

First posted August 18th, 2005
*In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June
28th, 2005.:
This workout was one of Mike’s favorites and he named it “Body Armor.” From here on it will be referred to
as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to
serve this great country.

Saturday’s Whiteboard:

IMG_0240

 

 

 

Sunday’s Run:

IMG_8072

 

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Sunday 5-24-2015

Raincity Runners

For all of you who want to run off some of that weekend beer, Coach Amanda will be leading a 4 mile run this Sunday. Meet at the box at 1000 a.m.  for a family friendly run that starts and ends at Raincity. Kids, pets, bikes all welcome. Hope to see you all there.

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Saturday 5-23-2015

Class Time: 10am (Lisa)

Warm up:
Coach choice

Wod:
Partners 100%
(split up work between partners however you want, but must complete work before you move on, only
one person “working” at a time)
100 wall balls(14/20)
100 meter wall ball run(14/20)each
-partner has to run the 100
100 wall ball sit ups(14/20)
100 meter wall ball run(14/20)each
-partner has to run the 100
100 deadlifts(95/135)
100 push press(35/45)
100 walking lunges
100 KB sings(35/53)
100 DU’s
100 plyo skaters

Friday’s Whiteboard:

image

 

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Friday 5-22-2015

Class Times: 5:00am (Joey), 10:00 (Melisa) 5pm (Amanda), 6pm (Lisa)

Warm up:
Run/Row 400/500
dynamic leg swings
arm swings
10 air squats
10 Samson stretch
10 push ups
10 pull ups
10 sit ups
10 kb swings light

Skill:
10 minute EMOM
2 strict press & 1 push press

Wod:
5 minute AMRAP
(15/18) calorie row
8 Ball slams
-rest 2 minutes-
5 minute AMRAP
2 tire flips (jump in/out)
200 meter run
-rest 2 minutes-
5 minute AMRAP
2 atlas stones
20 v ups

Thursday’s Whiteboard:

IMG_8065

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Thursday 5-21-2015

Class Times: 10am (Lisa), 5pm (Lisa), 6pm (Landa), 7pm (Lisa)

Warm up:
Run/Row 400
dynamic leg swings
arm circles
15 jumping jacks
Samson stretch
10 air squats
10 pull ups
10 sit ups
10 kb swings(light)
pvc pipe:
pass throughs
windmills
shoulder stretch
good mornings

Skill:
Planks & Twists
3x 45 seconds plank hold w/15 seconds rest
3x 45 seconds russian twists w/15 seconds rest
45 seconds left side plank hold w/15 seconds rest
45 second right side plank hold w/15 seconds rest

Wod:
Elizabeth 21-15-9
cleans(95/135)
ring dips

Wednesday’s Whiteboard:

image

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