Friday 9-4-2015

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

Warm up:
run 400 or row 500
dynamic leg swings
arm swings
high knees
butt kicks
karaoke
marios
frankensteins
inchworms/push up/downward dog/back stretch
10 air squats
10 KB swingslight
10 sit ups
10 pull ups
5 plank to squat
Pvc
pass throughs
windmills
shoulder stretch
burgener warm up

BB warm up:
5 muscle snatch
5 hang snatch
5 power snatch
5 oh squats
5 snatch balance

Skill:
10 minute EMOM
Snatch balance
(add weight every 2 minutes)

Wod:

CF Open 14.1
10 minute AMRAP
30 du’s
15 snatches(55/75)
-rest 5 minutes-
CF Open 11.4
10 minute AMRAP
60 bar facing burpees
30 OH squats(90/120)
10 muscle ups (scaled 10 C2B/10 ring dips)
Thursday’s Whiteboard:

thur

 

 

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Thursday 9-3-2015

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

NEW CLASS: 4 pm OPEN GYM! (Lisa)

Warm up:
run 400m/row 500m
dynamic leg swings
arm circles
15 jumping jacks
10 air squats
10 samson stretch
5 inch worms, push up, back stretch, downward dog
4 elbow to instep
5 wall squats
5 pull ups
10 KB swingslight
10 sit ups
5 plank to squat
5 burpees
5 windshield wipers/scorpions
Pvc
pass throughs
windmills
shoulder stretch
trunk twists

Skill;
Bench press 5×10

Wod:
calorie row (22/25)
25 box jumps
25 deadlifts (120/180)
25 wall balls (14/20)
25 ring dips
25 wall balls
25 deadlifts
25 box jumps
calorie row (22/25)

Wednesday’s Whiteboard:

wed w

 

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Wednesday 9-2-2015

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

Warm up:
run 400m/row 500m
Dynamic leg swings
arm circles
15 jumping jacks
10 Samson stretch
10 air squats
10 pull ups
10 push ups
10 sit ups
10 kb swings light
5 burpees
5 windmills/scorpions
pvc
pass throughs
windmills
shoulder stretch
trunk twists

Skill:
10 minute EMOM
odd: 3 front squats
even: 4 burpee lateral bar hop over

Wod:
-For time-
run 800
4 rounds:
20 box jumps(20/24)
10 Wall ball sit ups(14/20)
12(6 each side) Half moon ball slams(14/20)
8 plyo push ups
run 800

Tuesday’s Whiteboard:

tue white

 

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Tuesday 9-1-2015

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

Warm up:
run/row 400/500m
Dynamic leg swings
arm circles
15 jumping jacks
10 air squats
10 samson lunges
4 elbow to instep stretch
5 wall squats
10 push ups
5 pull ups
10 kb swings light
10 sit ups
ankle mobility
pvc:
pass through
windmills
shoulder stretch
trunk twists
good mornings

Skill:
Pistols 3×10 (each leg)

Wod:
Tabata 8 rounds
-20 second work, 10 second rest
pull ups
Push press (35/45)
plyo skater
air squats
plank hold

Monday’s Whiteboard:

mon wb

 

 

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Monday 8-31-2015

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

Warm up:
run 200
2 minutes jump rope
dynamic leg swings
arm circles
15 jumping jacks
10 air squats
10 samson stretch
10 push ups
10 sit ups
10 kb swing-slight
5 strict pull ups-eccentric, hold on way down
5 plank to squats
10 rocking hollow rocks
pvc:
pass throughs
windmills
shoulder stretch
trunk twists

Skill:
10 minutes to work on skill of choice

Wod:
*Annie (for time)
50-40-30-20-10
Double unders
Sit ups,
-rest 5 minutes-
*Elizabeth (for time)
21-15-9
Cleans(95/135)
Ring dips,

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Saturday 8-29-15

Class Time: 10am (Lisa)

Marine’s!!!!

Meet at the Stem Academy on National Ave. and Preble St. We will be working out with the Marines!

Don’t be tardy-that’s 10:00am sharp, and dress for the outdoors.

*Thanks Justin for coordinating this for RC!

Friday’s Whiteboard:

friwh

 

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Friday 8-28-15

Class Times: 5:00am NO CLASS, 10:00am (Liz), 5pm (Lisa),
 6pm (Lisa)

Warm up:
run 400m or row 500m
dynamic leg swings
arm swings
high knees
butt kicks
marios
frankensteins
inchworms
bear crawl
10 air squats
10 KB swings-­light
10 sit ups
10 pull ups
10 push ups
5 plank to squat
Pvc:
pass throughs
windmills
shoulder stretch
BB warm up:
5 muscle cleans
5 hang cleans
5 power cleans
5 front squats
5 strict press
5 push press
5 push jerks
5 split jerks

Skill: 8 minute EMOM
1 clean
1 push jerk
1 split jerk

Wod: 10­-9­-8­-7-­6-­5-­4-­3-­2­-1
burpees
KB swings(35/53)
air squats

cash out: row 500

Thursday’s Whiteboard:

IMG_0935

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Thursday 8-27-15

 

Class Times: 10am (Liz), 5pm NO CLASS 6pm (Heather), 7pm (Angela)
Warm up:
run 400m/row 500m
dynamic leg swings
arm circles
15 jumping jacks
10 air squats
10 samson stretch 5 inch worms, push up, back stretch, downward dog
4 elbow to instep
5 wall squats
ankle mobility
5 pull ups
10 KB swings-­light
10 sit ups
5 plank to squat
5 burpees
2x 30 second handstand hold
Pvc:
pass throughs
windmills
shoulder stretch
trunk twists

Skill: Strict HSPU 5×3(12 minutes) (use plates, ab mats, or deficit hspu, just make sure head touches)

Wod: 15 minute AMRAP
4 HSPU(strict or kip)
6 pistols(each leg does 6)
8 DB squat snatch(each arm does 8)(20/30 for all)
10 DB lunge(each leg)
12 DB thrusters

Wednesday’s Whiteboard:

wed w

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Wednesday 8-26-15

Class Times: 5:00am (Amanda), 10am (Liz), 5pm (Marianne), 6pm (Angela or Kenny), 7pm (Kenny or Angela)

Warm up:
jump rope warm up x2:
25 singles
25 high knees
25 back wards
10 right leg
10 left leg
10 Du’s
10 samson stretch
10 air squats
10 pull ups
10 push ups
10 sit ups
10 kb swings-­light
5 burpees
windmills/scorpions
pvc:
pass throughs
windmills
shoulder stretch
trunk twists
good mornings
burgener warm up

Skill: 10 minute EMOM(All sets done at 50% of 1 rep max, working on bar path and pulls)
1 muscle snatch
1 hang power snatch
power snatch

Wod:
20 deadlifts, 30 DU’s, 5 K2E,
15 deadlifts, 30 Du’s, 10 K2E,
10 deadlifts, 30 Du’s, 15 K2E,
5 deadlifts, 30 Du’s, 20 K2E(155/225)

Tuesday’s Whiteboard:

tues w

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Tuesday 8-25-15

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

Warm up: 
run400m/row 500m
leg swings
arm circles
15 jumping jacks
10 air squats
10 samson lunges
4 elbow to instep stretch
10 push ups
10 pull ups
10 kb swings-­light
10 sit ups
5 candlesticks to handstands
scorpions/windshield wipers
Pvc:
pass throughs
windmills
shoulder stretch
trunk twists
good mornings

Skill:   Ring push ups 5X4(12 minutes)  beginner/intermediate: feet on floor
advanced: feet on box

Wod:  3 rounds for time
100 m OH walking lunges(25/45)
100 m Pinch carry
20  Russian KB swings(35/53)
200 m Farmers carry(DB or KB35/53)
400 m run

Monday’s Whiteboard:

mon wb

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