20160229

For Time:

800m row
30 box jump
30 power clean
30 knees to elbow
600m row
20 box jump
20 power clean
20 knees to elbow
400m row
10 box jump
10 power clean
10 knees to elbow
200m row

20160226

Open WOD 16.1

RX:

20 min AMRAP

25ft overhead walking lunge 95/65
8 bar facing burpee
25ft overhead walking lunge
8 chest bar pull up


Scaled:
25 ft front rack walking lunge 45/35
8 bar facing burpee
25 ft front rack walking lunge 45/35
8 jumping chin over bar pull up

20160225

Amanda Revised

9-7-5

Ring dip/ muscle up
snatch

20160224

L sits for time

Patranek test

500m row
40 squats
30 sit ups
20 push up
10 pull up

Take it up a notch:
Swap,
pistols for squats
Toes to bar for sit ups
Ring push up for push ups
Chest to bar pull ups for pull up

20160223

5 Rounds

10 push press 100/75
20 med ball clean

20160222

Front Squat
5-5-5-3-3-1@
65-70-75-80-85%

3 Rounds

3 min AMRAP

6 deadlift @80%
9 lateral bar burpee
12 wall ball

rest 90 sec

20160214

NO SCHEDULED CLASSES THIS COMING WEEK

DROP IN CLASSES AVAILABLE MONDAY THE 15TH AND WEDNESDAY THE 17TH

Monday @ 6am and 9:30am
Wednesday @ 6am, 9:30am, and 6pm

$10 drop in fee.

childcare available at 9:30 classes

20160212

"Holleyman"

30 rounds

5 wall ball 20/14
3 hspu
1 power clean 225/155

20160211

in 12 min:

Row 1000m
75 air squat
50 sit up
25 push up

Max burpees with remaining time to 6" target

20160210

"Hells Bells"

3 rounds

400m row
25 kb swing
10 pull up

20160205

For Time:

10 deadlift 205/155
20 pull up
30 overhead walking lunge 35/25
40 kettlebell 1.5/1pood
50 burpees
60 wall ball
70 double unders

20160208

Strict Press
1-1-1-1-1

Tabata

squat
sit up
box jump
burpees

20160209

21-15-9

Deadlift
bar facing burpee
Pull up

20160204

1 min AMRAP
-power snatch
1 min AMRAP
-double unders
1 min AMRAP
-toes to bar

1 min rest

repeat x4

20160203

For Time:

50 wall ball 20/14
40 sit up
30 walking lunge
20 box jump
10 dip
20 box jump
30 walking lunge
40 sit up
50 wall ball

20160202

Deadlift
1-1-1-1-1

EMOM for 9 min:

Odd:15 kettlebell
Even:10 burpees

20160201

12 min AMRAP

7 thrusters 95/65
7 pull-up
1 lap around perimeter of gym