Saturday, 16 December 2017

There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy. 

If you plan to attend the clinic, you can come to the class, and a modified version of the WOD will be available. 

 

Conditioning:

“Annie are you OK?”

500m Row at beginning of each round

21-15-9 rep rounds of:

Dumbbell Thrusters (35/25)

Sumo Deadlift High-Pull (65/45)

Burpees

Med Ball Cleans (20/14)

Wall-Ball Shots (20/14) @ (10/9’)

 

For Time

Compare to Friday, 30 December 2016

 

Flexibility/Mobility:

Single Leg Flexion – 2:00/side

Ball Tack and Floss – 2:00/side

Lateral Opener – 2:00/side

 

 

Post time, lift and load, and experiences to comments

Tuesday, 12 December 2017

 

Row Skill:

8 x 250m at 85-90% 500m pace AND at 29-32 s/m, 45 seconds rest of easy rowing

 

For stroke rate accuracy and total sprint meters

 

Conditioning:

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

15 Wall-Ball Shots (25/16) @ (11/10’)

10/7 Strict Pull-ups

 

For Score

 

Flexibility/Mobility:

Barbell Biceps Smash – 1:30/side

Spine Smash – 2:00

Lat Foam Roll – 1:30/side

 

 

Post meters, stroke accuracy, score, and experiences to comments

Saturday, 09 December 2017

Conditioning:

Partner WODs*

9-15-21 rep rounds of:

Synchronized Front Squats (115/75)

Synchronized Burpees-over-Bar

 

For Time

 

…rest 10:00, then…

100 Knees-2-Elbows

100 Calories Biked

 

For Time

*Equal work required

 

Flexibility/Mobility:

15 Front Leg Swings/Leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/Leg

Anterior Compartment Smash – 1:30/side

T-Spine Smash – 2:00

 

 

Post times and experiences to comments

Wednesday, 06 December 2017

 

Conditioning:

Complete as many rounds and reps as possible* in 7 minutes of:

200m Run

20 Speed Skips

15 Sit-ups

10 Front Squats (95/63)

5 Strict Pull-ups

 

For Score

*working @ 85% intensity

 

Strength:

Clean

1-1-1-1-1-1

For Max Load

Compare to Monday, 05 June 2017

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post score, max load, and experiences to comments

Wednesday, 29 November 2017

 

Conditioning:

Complete as many rounds and reps as possible in 25 minutes of:

20/15 Calories Biked

15 Ring Dips

10 Dumbbell Turkish Get-ups (50/35) (5 each side)

 

For Score

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post score and experiences to comments

Friday, 24 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Partner WOD

“Black Friday”

20 Clean and Jerks* (175/115)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/215)

 

For Time

Compare to Friday, 25 November 2016

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

Flexibility/Mobility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

Post time and burpee count to comments

Wednesday, 22 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Conditioning:

“Give Thanks!”

50/40 Calories Rowed

…then…

2 rounds of:

50 Sledge Swings (10/8)

25 Pull-up

25/20 Calories Biked

20 Alternating Dumbbell Snatches (50/35)

40 Box Overs (24/20”)

…then…

40 Burpees

 

For Time

Flexibility/Mobility:

Quad Smash – 1:30/side

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

 

 

Post time and experiences to comments

Tuesday, 21 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Skill:

4 x 500, rest 1 minute easy rowing

Row at 24, 26, 28, and 26 s/m

 

For quality

 

Conditioning:

Complete as many rounds as possible in 4 minutes of:

20 Wall-Ball Front Squats (25/16)*

40 Double Unders

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

20 Sit-up Slammers (12/8) @ 2m

40 Singles

 

For Score

*hug ball against chest

 

Flexibility/Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post score and experiences to comments

Saturday, 18 November 2017

Conditioning:

3-person team WOD*

1200m Sprint

105 Slammers (12/8) @ 2m

90 Calories Rowed

75 Hand-release Push-ups

60 Calories Biked

45 Pull-ups

300 Double Unders

 

For Time

*equal work required on all exercises

 

…rest 7:00, then as a team…

Strength:

12:00 Cap

5-rep max Deadlift

For score (team total)

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Wednesday, 15 November 2017

Conditioning:

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

10/8 Calories Rowed

20 meters Burpee Broad Jumps

30 Shoulder Touches

40 Double Unders

 

For Score

 

…rest 7 minutes, then…

Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of:

30 Speed Skips

10/8 Calories Biked

6 Knees-2-Elbows

4 Burpees

2 Strict Handstand Push-ups

 

For Score

 

Flexibility/Mobility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 1:00/side

Banded Olympic Wall Squat – 2:00

 

 

Post scores and experiences to comments

Monday, 06 November 2017

Coach Jimmy recharging his batteries at his Level 2 re-cert!

 

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

7 Strict Pull-ups

12 Calories Biked

 

For Total Score

 

Strength:

Clean

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality and speed under the bar

 

Flexibility/Mobility:

Barbell Shoulder smash – 1:30/side

Barbell Quad Smash – 1:30/side

Spinal Twist – 1:30/side

 

 

Post score, loads, and experiences to comments

Wednesday, 01 November 2017

Conditioning:

21-15-9 rep rounds of:

Push Jerk (135/93)

Chest-to-Bar Pull-ups

 

For Time

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted cross – 1:30/side

T-spine smash – 2:00

 

 

Post time and experiences to comments

Tuesday, 31 October 2017

 

Skill:

250m Row @ 90% 500m PR pace

Rest 2 min

500m Row @ 85%

Rest 2 min

1000m Row @ 80%

 

For time and pace control

 

Conditioning:

4 rounds for time of:

30 Box Jumps (24/20″)

30 Sit-up Slammers (12/8) @ 2m

 

Flexibility:

Rocking Table – 1:00

Twisting Ape – 1:00

20 Straight Calf Raises

Elevated Seiza – 1:00

10 Side-to-Side Squats

Standing Pancake Stretch – 1:00

 

2 rounds for quality

 

 

Post times and experiences to comments

Monday, 30 October 2017

Strength:

Shoulder Press

5-5-3-3-2-2+

Start at 60% 1RM, increase by 5% each set

 

For Quality and Max reps

 

Conditioning:

“Time to work it off”

40 Burpees

40 Double Unders

400m Run

30 Knees-2-Elbows

30 Speed Skips

300m Run

20 Pistols, Alternating (10 each leg)

20 Clapping Push-ups

200m Run

10 Strict Handstand Push-ups

10 Muscle-ups

100m Run

 

For Time

Compare to Tuesday, 09 May 2017

 

Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post load and reps, time, and experiences to comments