Friday 10-31-14

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

Happy Halloween!!!

WOD

Skill: OHS

Buy in: 800 m run

21-15-9

OHS 115/75

Toes to Bar

Thursday’s Whiteboard:

IMG_0237Welcome Justin ~ you did an amazing job!

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Thursday 10-30-14

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

WOD

3 sets of:

7 Back squats

Rest 2 min

4 Man makers

Rest 2 min

Then:

5 Rounds for time:

20 Wall Balls 20/14

10 Push Press 135/95

Wednesday’s Whiteboard:

IMG_2867

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Wednesday 10-29-14

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

WOD

6 Rounds for Time:

3 Power Cleans 155/105

3 Hang Squat Cleans 155/105

3 Thrusters 155/105

15 sit ups

Tuesday’s Whiteboard:

IMG_0236

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Tuesday 10-28-14

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

WOD

14-12-10-8-6-4-2

Deadlift 185/135

Pistols

Burpees

Monday’s Whiteboard:

IMG_0234

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Monday 10-27-14

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

WOD

4 Rounds for Time

15 Strict HSPU

20 Weighted Sit Ups 45/25

40 Double Unders

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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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