Class at 9am

WOD

• 50 Tuck jumps
• 50 Jumping pull ups
• 50 SDHP 65/45
• 50 Walking barbell lunges 65/45
• 50 K 2 E
• 50 Push press 65/45
• 50 Sit ups
• 50 Thrusters 65/45
• 50 KB swings 53/35
• 50 Double Unders
• Finisher: 800 m run/ 1000m row

Who has the best kip?

4:30-6:00.  Last person in the doors by 5:20 please.

• A
• 3 front squats 155/115
• 3 muscle ups
• 3 push jerks 155/115
• 15 min amrap
• B
• 100 burpee pull ups
• 100 squats
• 100 push ups
• 100 sit ups
• 1 mi run
• 

Class: 6:30.  No 5:30 class.

• Establish 1 RM Deadlift in 10 min
• 10 deadlifts @90% 1 RM
• Then
• Karen
• 150 wall balls

Wednesday's Whiteboard Wonders!

JC doing mobility

Class Times: 4:30, 5:30, 6:30

• 50 Squat Cleans
• 50 Burpee Broad Jumps
• 150 Double unders
  

  Tuesday's Whiteboard

Class times: 5:30, 6:30

• Death by snatch 95,65
• Rest 1 min
• Death by Pull ups
• Rest 1 min
• 1000 m row/800 run
• 

  Monday's Whiteboard

Class: 4:30, 5:30, 6:30

• “Nancy”
• 15 OHS 95/65
• 400 run
• 5 rounds
• 

  The weather has been so beautiful! Nice Saturday WOD!

  

  Saturday's Whiteboard Wonders

• 9:00 class
• Whitten
• 22 kbs 70/53
• 22 BJ 24/20
• 400 run
• 22 burpees
• 22 wall balls
• 5 rounds

• Class: 4:30-5:30
• Mobility 5:30-6:30
• A
• 5 heavy curtis p’s (clean, r. lunge, l. lunge, push press)
• 100 m sprint
• 5 rounds
• B
• 100 curtis p’s with dumbells
• 800 m run

Thursday's Whiteboard Wonders!

Class Times:5:30, 6:30

• WOD
• 5-5-3-1-1-1 hang clean and jerk
• 15 min amrap
• 20 box jumps 24/20
• 15 hang clean and jerks 95/65
• 10 hands off push ups

Class Times: 4:30, 5:30, 6:30

Thank you Ben and Robert for helping people with butterfly pullups and bar muscle ups last night…check out Ben!

• 6 rounds, 1 min ea station
• KBS
• Snatch 75/55
• Row-cal.
• No rest between rounds. Continuous clock.  Score on a card as you go…score is total reps and calories
• 10 min. to establish 1 RM Squat Clean
• If you are free Friday, come and learn some mobility techniques you can use every day.  From 5:30-6:30 on Friday we will practice mobility techniques.  Cost $10 for Rain City Members and $15 for non members.  At 6:30 and not a second later, we will have wine for sure and whatever else you would like to eat or drink.  Please don’t think you have to bring Paleo this or Paleo that…if you do great, but if not…no judgement here:)  Just come and learn some new things and visit.  Sign up on the whiteboard if you are planning on coming.