Wednesday 7-29-2015

Class Times: 5:00am (Joey), 10am (Lisa), 5pm (Lisa), 6pm (Lisa), 7pm (Angela)

Warm up:
run 400/ row 500
butt kicks
high knees
karaoke
marios
frankensteins
inch worms
samson stretch
bear crawl
10 air squats
5 pull ups
10 push ups
10 sit ups
10 kb swingslight
5 burpee broad jumps
pvc
pass throughs
windmills
drinks
BB warm up
10 strict press
10 push press
10 push jerks
10 split jerks

Skill:
10 minutes
3x’s max strict pull ups
(add all three attempts for total)

Wod:
800 m run
15 push jerks(75/115)
10 T2B
5 box jumps
400 m run
10 push jerks(95/135)
5 T2B
15 box jumps
800 m run
5 push jerks(115/155)
15 T2B
10 box jumps
400 m run

Tuesday’s Whiteboard:

 

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Tuesday 7-27-2015

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

Warm up:
run/row 400/500m
leg swings
arm circles
20 jumping jacks
10 air squats
10 samson lunges
10 push ups
10 pull ups
10 sit ups
10 kb swingslight
Pvc
pass throughs
windmills
shoulder stretch(aka drinks)

Skill:
2 minutes max situps
-rest 2 minutes-
2 minutes max DU’s
-rest 2 minutes-
2 minute max plank
(each second “held” counts as one rep)

Wod:
15-12-9
front squats (75/115) from floor
burpees over bar
mountain climbers(L+R=1, 30,24,18)

Monday’s Whiteboard:

IMG_0802

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Monday 7-27-2015

Class Times: 5:00am (Joey), 10am (Lisa), 5pm (Marianne), 6pm (Joey), 7pm (Joey)

Warm up:
run/row 400/500m
dynamic leg swings
arm circles
15 jumping jacks
10 air squats
10 samson stretch
10 pull ups
10 push ups
10 sit ups
10 kb swingslight
10 planks to squat
scorpions
windshield wipers
Pvc
pass throughs
windmills
shoulder stretch(aka “drink’s”)
goodmornings
burgener warm up

Skill :
10 minute EMOM
1 power snatch
hang snatch
OH squat

Wod:
DIANE 21159
Deadlifts (225/155)
HSPU
-rest 4 minutes-
buy out: Row 1200m
25 superman
25 banana’s

Saturday’s Whiteboard:

IMG_9058

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Saturday 7-25-2015

Class Time: 10am (Joey)

Warm up:
Coaches choice

WOD:
FILTHY PARTNER, extra FIFTY
partner wod
(partners must split up work equally, only one person working at a time)
Cash in: 1 mile run
50 box jumps(20/24)
50 jumping pull ups
50 KB swings(35/53)
50 K2E
50 push press(35/45)
50 back extensions
50 Wall balls(14/20)
50 burpees
50 DU’s
50 walking lunges
50 sit ups

Cash Out: 800m run

Friday’s Whiteboard:

image

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Friday 7-24-2015

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

Warm up:
run/row 400/500m
high knees
butt kicks
karaoke
mario’s
frankensteins
inch worms
10 samson stretch
10 air squats
20 sit ups
10 kb swingslight
PVC
pass throughs
windmills
shoulder stretch
burgener warm up

Skill:
12 minutes EMOM
ODD: 3 OH squats
EVEN: 6 Ball slams

Wod:
5 rounds for time
3 strict pull ups
6 HSPU
9 V-ups
12 pistols(6 each leg)

Thursday’s Whiteboard:

image

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Thursday 7-30-2015

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

Warm up:
run/row 400/500m
dynamic leg swings
arm circles
15 jumping jacks
10 air squats
10 samson stretch
10 pull ups
10 KB swingslight
10 sit ups
10 push ups
5 plank to squat
Pvc
pass throughs
windmills
shoulder stretch(aka drinks)

Skill;
ring dips(3 sets, max rep each set)

Wod:
21-15-9
Hibberty Jibberty
KB swings
Body blaster(burpee, pull up, K2E)
run 200m
-rest 4 minutes-
cash out:50 dying cockroach (L+R=1)

Wednesday’s Whiteboard:

 

 

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Thursday 7-23-2015

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

Warm up:
run/row 400/500m
dynamic leg swings
arm circles
15 jumping jacks
10 air squats
10 samson stretch
10 pull ups
10 KB swingslight
10 sit ups
10 push ups
10 burpees
Pvc
pass throughs
windmills
shoulder stretch(aka drinks)
-BB squat clean warm up:
5 muscle cleans
5 front squats
5 high hang squat clean
5 low hang squat clean
5 full squat cleans
5 push jerks
5 split jerks

Skill;
Squat Cleans (12 minutes)
5,3,2,2,2

Wod:
16 minute AMRAP
5 power cleans (75/115)
10 wall balls (14/20)
250m row
10 HR push ups

Wednesday’s Whiteboard:

IMG_0790

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Wednesday 7-22-2015

Class Times: 5:00am (Joey), 10am (Lisa), 5pm (Joey), 6pm (Joey), 7pm (Angela)

Warm up:
run/row 400/500m
butt kicks
high knees
karaoke
marios
frankensteins
samson stretch
bear crawl
inchworms
1 rope climb(or 3 modified)
5 wall squats
10 elbows to instep
5 burpee broad jumps
10 vrolls
2 x 30 second handstand hold

Skill:
Front squat 10 w/ barbell then:
5,5,5(5 at 65%, 5 at 75%, 5 at 85% of 1rmax)

Wod:
21, 15, 9
Burpees
KB swings(35/53)
Du’s
400m run after each set

Tuesday’s Whiteboard:

IMG_9031

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Tuesday 7-21-2015

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

Warm up:
run/row 400/500m
leg swings
arm circles
10 jumping jacks
10 air squats
10 samson lunges
10 push ups
10 pull ups
10 sit ups
10 kb swingslight
10 burpees
PVC
pass throughs
windmills
shoulder stretch(aka drinks)
burgener warm up

Skill:
15 minutes to find 1rmax snatch

Wod:
3 rounds, 1 minute at each station
(count grand total completed at each station)
Ring rows
Russian twist w/dumbbell(15/25)
Bench press (35/45)
Sit ups
Box jumps
-Rest-

Monday’s Whiteboard:

image

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Monday 7-20-2015

Class Times: 5:00am (Amanda), 10am (Lisa), 5pm (Marianne), 6pm (Lisa), 7pm (Lisa)

Warm up:
run/row 400/500m
dynamic leg swings
arm circles
15 jumping jacks
10 air squats
10 samson stretch
10 pull ups
10 push ups
10 sit ups
10 planks to squat
Pvc
pass throughs
windmills
shoulder stretch(aka “drink’s”)

Skill :
10 minutes to work on skill of choice

Wod:
GRACE
30 clean and jerks(95/135)
-rest 4 minutes-
buy out: 100 Du’s or 300 singles

Saturday’s Whiteboard:

IMG_0276

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