Thursday 10-2-14

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

Friday October 3rd is Zach’s last day at Rain City. Everyone is welcome to party and say goodbye as he embarks on a new adventure. Potluck style; bring a dish to share and BYOB. Starts after the WOD.

POD

1502486_10101980920306996_2941791130891123792_nOMG ~ too funny :)

WOD

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

Row 250 Meters

10 Thrusters (95/65 lbs)

Rest 7 minutes

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

40 Double-Unders

20/15 Hand-Release Push-Ups

Rest 7 minutes

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

20 Box Jumps (24″/20″)

10/5 Ring Dips

Wednesday’s Whiteboard:

IMG_0190

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Wednesday 10-1-14

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

POD

1975224_10101979011043176_3159685311569141467_nComments??

WOD

Five sets of:

Back Squat x 3-5 reps

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps

Rest 60 seconds

Then:

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

Deadlift x 1 rep

Hang Power Clean x 1 rep

Front Squat x 1 rep

Push Press x 1 rep

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

Tuesday’s Whiteboard:

IMG_2765

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Tuesday 9-30-14

Class Times: 10:00 (Alana), 4:30 NO CLASS 5:30 (Marianne), 6:30 (Angela)

Friday October 3rd is Zach’s last day at Rain City. Everyone (former, current, and new members) is welcome to party and say goodbye as he embarks on a new adventure. Potluck style; bring a dish to share and BYOB. Starts after the WOD.  

WOD

Four sets of:

Weighted Pull-Up x 2-3 reps

Rest 15-20 seconds

Strict Pull-Up x Max Reps

Rest 15-20 seconds

L-Sit x 30-45 seconds (accumulated)

Rest 2 minutes

Then:

Complete four rounds for time of:

12 Dumbbell Renegade Rows

400 Meter Run

Monday’s Whiteboard:

IMG_2756

 

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Monday 9-29-14

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

POD

P1070910Hmmm…who got married?

WOD

Deadlift x 15 reps

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

Then:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps 24/20

10 Push Press 115/75

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Saturday’s Whiteboard:

IMG_2738

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Saturday 9-27-14

Class Time: 10:00 (Marianne)

POD

IMG_2735

WOD

Carse

21-18-15-12-9-6-3 reps for time of:
Squat clean 95/65
Double-under
Deadlift 185/130
Box jump 24/20
Begin each round with a 50 meter Bear crawl.

NathanCarseHero_th.jpg

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

Friday’s Whiteboard:

IMG_2737

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Friday 9-26-14

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

WOD

Four sets of:

Against a 4-minute running clock, complete:

500 Meter Row

400 Meter Run

Push-Ups x Max Reps

Rest 4 minutes between sets

Thursday’s Whiteboard:

IMG_2734

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Thursday 9-25-14

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

WOD

5 rounds

400 m run

6 pull ups

8 hang cleans 135/95

10 OH plate lunges 25/45

12 sit ups

Wednesday’s Whiteboard:

IMG_2732

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Wednesday 9-24-14

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

WOD

“Morrison”

50-40-30-20 and 10 rep rounds of:

Wall ball shots, 20/14

Box jump,24/20

Kettlebell swings, 53/35

Tuesday’s Whiteboard:

IMG_2727

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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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