Wednesday 11-26-14

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

WOD

AMRAP in 8 minutes of:

8 deadlifts 225/155

16 wall ball 20/14

16 box jumps 24/20″

Then:

Complete 1 clean every minute for 10 minutes at a preselected weight. Score = weight x successful lifts.

To clarify, athletes must select one weight for the duration of the 10 minutes. Athletes may not increase or decrease weights throughout this workout and may not complete more than 1 successful lift per minute for a total of maximum total of 10 successful lifts.

Tuesday’s Whiteboard:

IMG_0276

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Tuesday 11-25-14

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

Thanksgiving weekend schedule is 10am only for Thursday, Friday and Saturday.

WOD

4 rounds

400 m run

15 KBS 53/35

10 K2E

15 Goblet Squats

Monday’s Whiteboard:

IMG_2940

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Monday 11-24-14

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

WOD

12 min AMRAP

10 box jumps 24/20

5 pull ups

10 sit ups

1 min rest

6 min AMRAP

100 m run

10 wall balls 20/14

2 min rest

3 min AMRAP

3 power cleans (heavy with good form)

6 burpees

Saturday’s Whiteboard:

IMG_0271

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Saturday 11-22-14

Class Times: 10:00 (Angela)

Thank you to everyone who came to the party for Kevin and Alana, and for bringing delicious food and dessert. 

WOD

Team of two

300 m row

20 burpee box jumps 8″ (stack two 45# plates)

20 OH plate lunges 45/25

20 slam balls (35/25)

2 rounds

Partner A starts rowing ~ as soon as A is done, Partner B starts rowing and A starts on burpee box jumps ~ A finishes burpee box jumps, B goes to that station, and A moves to plate lunges ~ A finishes, B does plate lunges, and A does slam balls ~ A finishes, B does the slam ball and A goes back to the rower.  Partner B can’t pass Partner A, and Time when B finishes slam balls.

(Courtesy Kitsap CF)

Friday’s Whiteboard:

IMG_2938

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Friday 11-21-14

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

Going Away Party for Kevin and Alana!!!!! :(  Let’s share some good food and a great time.  We are going to miss you.  Bring a dish, snack or whatever to share and BYOB!!!  See you tomorrow to WOD and party :)

WOD

20 Shoulder to Overhead135/95

200 run

15 shoulder to Overhead 145/105

400 run

10 shoulder to overhead 155/110

600 run

5 shoulder to overhead 165/115

800 run

Thursday’s Whiteboard:

IMG_0270

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Thursday 11-20-14

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

No 10am class ~ morning coaches are not available.  Sorry for the inconvenience :(

IMPORTANT!!!!  Going Away Party for Kevin and Alana this Friday, 11/21, after the WOD.  Potluck style and BYOB.  Please tell everyone to come.

WOD

20 min AMRAP

4 pistols

8 sit ups

16 burpees

Wednesday’s Whiteboard:

IMG_2936

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Wednesday 11-19-14

Class Times: No 10am class, 4:30 (Andrew), 6:00 (Marianne or Landa)

No 10 am class….sorry for any inconvenience.

IMPORTANT!!!!  Going Away Party for Kevin and Alana this Friday, 11/21, after the WOD.  Potluck style and BYOB.  Please tell everyone to come.

WOD

5 rounds

6 kb snatch 53/35

6 toe to bar

30 double unders

6 wall balls

6 box jump overs

2 clean 145/115

Tuesday’s Whiteboard:
IMG_2935

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Tuesday 11-18-14

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

WOD

4 rounds for time of:
400 meters run
20 ring dips
15 air squats
10 v-ups

Monday’s Whiteboard:

IMG_2934

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Monday 11-17-14

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

WOD

5 rounds

5 clean and jerks 155/110

5 bar facing burpees

200 run

Saturday’s Whiteboard:

IMG_0261

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Saturday 11-15-14

Class Time: 10:00 (Angela)

WOD

800 m run

then:

21-15-9

hang cleans (135,95)

box jumps

kb swings

knees to elbows

then:

800m run

Friday’s Whiteboard:

imagejpeg_0

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