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

Friday, 15 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.  

Conditioning:

Partner WOD

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

100m Sprint

7 Power Snatches (95/63)

5 Burpees

10/8 Calories Biked

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Friday, 30 June 2017

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time, max load, and experiences to comments

Wednesday, 13 December 2017

“To lift, or not to lift? That is the question.”

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.  

Option 1:

Conditioning:

With a running clock for 25 minutes:

0:00-6:00:

Partner AMRAP 1:*

20 Thrusters (95/65)

30 Kettlebell Swings (53/35)

20 Pull-ups

 

…rest 6:00-8:00, then… 

Partner AMRAP 2:

08:00-15:00:

Accumulate as many calories rowed as possible in 7 minutes

 

…rest 15:00-17:00, then…

Partner AMRAP 3:*

17:00-25:00:

8 Shoulder-2-Overhead (135/95)

12 Ring Dips

16 Box Overs (24/20″)

50 Double Unders

 

*Movements are equal work

For Total Score

Compare to Friday, 09 December 2016

 

Option 2:

Strength:

Make up a missed 1-RM

Shoulder Press, Hang Power Clean, Front Squat, Clean, Deadlift, or Overhead Squat

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

Post scores and experiences to comments

Monday, 11 December 2017

 

Conditioning:

200m Run

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

9 Back Squats (95/63)*

6 Shoulder Press (95/63)*

 

3 rounds for time

(10:00 cap)

*Must clean from floor, and place on back. First SP rep can be from behind the neck.

 

Strength:

Overhead Squat

1-rep max

Compare to Monday, 12 June 2017

 

Flexibility/Mobility:

Super Friend Shoulder Smash – 1:00/side

Super Friend Pike Stretch – 1:30

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

Butterfly Stretch – 1:30

 

 

Post time, load, 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

Friday, 01 December 2017

 

Conditioning 1:

“Fast”

30 Double Unders

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

20 Squats

10 Handstand Push-ups

 

3 rounds for time

(8:00 cap)

 

Strength:

Front Squats

1-rep max

Compare to Friday, 02 June 2017

 

Conditioning 2:

Partner WOD*

“Furious”

100m Sprint

5 Burpees

3 Chest-2-Bar Pull-ups

 

6 rounds for time

(7:00 cap)

*alternate exercises

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post times, max load, and experiences to comments

Monday, 27 November 2017

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 12-minutes of:

4 Strict Pull-ups

10/8 Calories Rowed

8 Goblet Squats (70/53)

10/8 Calories Biked

12 Sit-ups

 

For Score

 

Strength:

Hang Power Clean

1-rep max

Compare to Wednesday, 31 May 2017

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post score, max load, and experiences to comments

Saturday, 25 November 2017

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

 

WOD 2:

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips

 

WOD 3:

“Isabel “

30 Snatches (135/95)

 

WOD 4:

“Diane”

21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups

 

WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)

 

WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)

 

For Total Time

Instructions:

Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences 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

Monday, 20 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.

Conditioning 1:

Partner up, then perform as many rounds and reps as possible in 7 minutes of:

3 Strict Pull-ups

6 Push-ups

9 GHD Sit-ups

12 Wall-Ball Shots (20/14) @ (11/10′)

15/12 Calories Biked

 

For Score

*Alternate Exercises

 

Strength:

Shoulder Press

1-rep max

 

Compare to Friday, 26 May 2017

 

Conditioning 2:

30 Speed Skips

10 Toes-2-Bar

 

3 rounds for time

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

 

Post score, max load, time, 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

Saturday, 11 November 2017

Happy Veteran’s Day!

 

Conditioning:

Partner WOD

Heroes!

3 round of “Whitten”*

22 Kettlebell Swings (72/53)

22 Box Jumps (24/20″)

400m Run

22 Burpees

22 Wall-Ball Shots (20/14) @ (10/9′)

 

…rest 2 minutes, then…

4 rounds of “DT”*

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(all use same bar, 155/103)

 

…rest 2 minutes, then…

5 rounds of “Bradley”*

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

 

For total time

*On Whitten, partners do equal work on each exercise, each round. On DT, each partner performs one round in it’s entirety. On Bradley, partner A runs first 100m, B runs the second. partners split the exercises equally, each round.

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments