Saturday 10-25-14

Class Times: 10:00 (Amanda)

Don’t forget: Amanda’s going away brunch.  Bring something delicious to share. 

WOD

“Filthy 50″
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Friday 10-24-2014

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

Going Away Brunch for Coach Amanda on Saturday 10/25 after the WOD. Please bring a brunch type dish to share. If you have a hot plate or griddle, bring it and we can cook pancakes, eggs, bacon….you get the idea….. AND have mimosas. YUM!!!

10612898_840596195952719_5640188311331129975_nThank you, Coach Amanda!  We will miss you.  Good luck on your new adventure <3

WOD

21-15-9
400 m run
Front squats 135/95
Box jumps 24/20
Knees to elbow

Thursday’s Whiteboard:

IMG_0226

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Thursday 10-23-14

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

WOD

Four sets of:

Barbell or Dumbbell Shoulder Press x 8-10 reps

Rest 60-90 seconds

Farmers Carry x 100 Meters

Rest 60-90 seconds

Then:

Complete as many rounds and reps as possible in 4 minutes of:

10 Push Press

10 Pull-ups

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

10 Kettlebell Swings

10 Hand-Release Push-Ups

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Wednesday 10-22-14

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

WOD

Three sets, not for time, of:

Pistols x 3-5 reps each leg

Rope Climb x 1-2 ascents

Double-Unders x 40-50 reps

Then:

Tabata; 20 sec of work, 10 sec of rest x 8 at each station

Push Press 75/55

Sit ups

SDHP 75/55

Squats

 

 

 

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Tuesday 10-21-14

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

WOD

Four sets of:

Goblet Squats x 8-10 reps

Rest 60 seconds

Ring Rows x 10-12 reps

Rest 60 seconds

Side Planks x 30-45 seconds each side

Rest 60 seconds

Then:

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

Run 200 Meters

10 Burpee Box Jump Overs

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Monday 10-20-14

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

WOD

Four sets of:

Turkish Get-Up x 2 reps each arm

Rest 45 seconds

Pull-Ups x 6-8 reps

Rest 45 seconds

Kettlebell Swing x 15-20 reps

Rest 45 seconds

Then:

“Helen”

400 m run

12 pull ups

21 kbs 53/35

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Saturday 10-18-14

Class Time: 10:00 (Angela)

WOD

In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:

10 Goblet Carry Alternating Reverse Lunges

10 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

Goblet carry alternating reverse lunge

Friday’s Whiteboard:

20141017_184002

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Friday 10-17-14

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

WOD

Six sets of:

Back Squat

Set 1 – x 3 reps

Set 2 – x 2 reps

Set 3 – x 1 rep

Set 4 – x 3 reps

Set 5 – x 2 reps

Set 6 – x 1 rep

Rest 3-4 minutes between sets

Then:

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

3 Ground to Overhead (135/95 lbs)

6 Toes to Bar

Thursday’s Whiteboard:

IMG_2828

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Thursday 10-16-14

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

WOD

Five sets of:

Hang Snatch + Snatch

Rest 2 minutes

Then:

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

10 Burpee Pull-Ups

10 Kettlebell Swings (24/16 kg)

10 Wall Ball Shots

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Wednesday 10-15-14

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

WOD

Take 15 minutes to build to a heavy Jerk

Then:

Four sets for max reps of push press

Against a 2-minute running clock, complete:

Row 300 Meters

Push Press (115/75 lbs)

Rest 2 minutes between sets

Tuesday’s Whiteboard:

IMG_0215

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