Monday 1-26-15

Class Times: 10am (Lisa), 4:30 and 6:00 (Marianne)

WOD

Person 1 run 800 m while:
Person 2 does an AMRAP of:
10 K2E
20 KB or DB snatch 53, 35
10 Box Jumps 24, 20
3 rounds for time when each person has completed 3 runs

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Saturday 1-24-15

Class Time: 10am (Angela)

WOD

5 rounds. Rest 1 minute between rounds.
10 hang cleans 135/95
200 m run
15 pull ups
200 m run
20 kbs 70/53
All five rounds plus rest = total time

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Friday 1-23-15

Class Times: 10am (Lisa), 4:30 and 5:30 (Marianne)

WOD

Kelly
400m run
30 box jumps 24/20
30 wall balls
5 rounds

Thursday’s Whiteboard:

IMG_0375

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Thursday 1-22-15

Class Times: 5:30 (Landa), 6:30 (Angela)

WOD

25 double unders
10 SDHP 95/65 (heavier if you want)
6 Candle stick
10 V-ups
Farmer carry x 4 (length of gym) 45/30
4 rounds

Wednesday’s Whiteboard:

IMG_3256

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Wednesday 1-21-15

Class Times: 10am (Lisa), 4:30 and 6:00 (Marianne)

WOD

5 x 3 Back squats
Then:
4 ~3 minute rounds:
12 Kettlebell Swings
9 Push press
6 Burpees
Rest one min between rounds. Count total reps for all rounds

Tuesday’s Whiteboard:
20150120_193024

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Tuesday 1-20-15

Class Times: 10am (Lisa), 5:30 (Landa), 6:30 (Angela)

WOD

Skill: squat snatch
Then:
20 min amrap
5 hspu
7 squat snatch
9 toe to bar

Monday’s Whiteboard:

IMG_3252IMG_3254

 

 

 

 

 

 

 

Oh man, that was a hard workout!

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Monday 1-19-15

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

Last chance to buy ticket and t-shirt for Chris Dyko’s Celebration of Life on Sunday  Jan 25th, 1 – 5 pm in Seattle.  Go to this website for details: https://chrisdyko.eventbrite.com Rain City has raised $1300 towards the scholarship.  There is still time to donate if you haven’t.  Thank you to everyone who has! 

WOD

1 min each station…

Box jumps 24/20

Hang Cleans 95/65

Cal row

KBS 53/35

Burpee Pull Ups

3 Rounds. Count reps and cal for one total number

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Saturday 1-17-15

Class Time: 10am (Marianne)

WOD

5 deadlifts 275/185

13 pull ups

9 box jumps 24/20

30 min amrap

Friday’s Whiteboard:

IMG_3242

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Friday 1-16-15

Class Times: 10am (Lisa), 4:30 and 5:30 (Marianne)

WOD

50 jump ropes

40 jumping jacks

30 sit ups

20 squats

10 push ups

4 rounds

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Thursday 1-15-15

Class Times: 5:30 (Landa), 6:30 (Angela)

WOD

18 min AMRAP

200 m run

12 Push press 115/75

9 Toes-to-bar

Wednesday’s Whiteboard:

IMG_3241

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