12/11/18

 Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00  7:00 - B-Fit/Open Gym     "Annie" -12 min Time Cap  50-40-30-20-10  DU & Sit ups     Wod    21 Clean & Jerks 65/95  4 Rnds Cindy  13 Clean & Jerks 95/135  3 Rnds Cindy  8 Clean & Jerks 105/155  2 Rnds Cindy  5 Clean & Jerks 125/175  1 Rnd Cindy  3 Clean & Jerk 145/205

Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00

7:00 - B-Fit/Open Gym

 

"Annie" -12 min Time Cap

50-40-30-20-10

DU & Sit ups

 

Wod  

21 Clean & Jerks 65/95

4 Rnds Cindy

13 Clean & Jerks 95/135

3 Rnds Cindy

8 Clean & Jerks 105/155

2 Rnds Cindy

5 Clean & Jerks 125/175

1 Rnd Cindy

3 Clean & Jerk 145/205

12/7/18

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Class Times 5:15/8:30 & 6:00

 

Mod: Toes To Bar Progressions

If Profecicient EMOM 10

20 DU + 1 TTB add rep each minute

 

Wod:  

10 Squat Snatch (65/95) - 200m row

8 Squat Snatch (75/115) - 200m row

6 Squat Snatch (85/125) - 200m row

4 Squat Snatch (95/135) - 200m row

2 Squat Snatch (105/145) - 200m row

** Take 5;00 find max snatch ** 

 

12/5/18

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Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00

5:00 - Kids/Teen CF

 

Mod - “FRAN” 

21-15-9 ~ Thrusters 65/95 & Pull Ups

Endurance - EMOM 20

Min 1 - 12/15 Double Russian KB Swings 26/35

Min 2 - 9/12 Cal Bike

Min 3 - 4 D-Ball/SandBag Over Shoulder  

11/30/18

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Class Times 5:15/8:30 & 6:00

Mod: Push Press

 

Wod: 

Jackie

1000m Row

50 Thrusters 30/45

30 Pull ups

 

*** if completed under 10:00 athletes may choose to Double down and complete "Jacki Jack" adding 50 reps 1000m row

 

Accessory Work

4 RNDS

20 Reverse Hypers

15 Weighted Hip Raises

10 Bulgairan Split squat

5 Turkish Get ups

 

11/28/18

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Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00

4:00 - B-Fit/Open

5:00 - Kids/Teens

 

Skill: Rope Climbs

If profecicient

Every 2:00 x 5

50 Single jump rope

1 legless rope climb

1 rope climb

 

Mod:   Snatch Technique work

 

Wod - 

200m Row 30 Power Snatch 65/95

200m Row 30 Box Jumps 24/30

Rest 2:00

200m Row 20 Power Snatch 80/115

200m Row 20 Box Jumps 24/30

Rest 1:00

200m Row 10 Power Snatch 100/145

200m Row 10 Box Jumps 24/30

 

11/26/18

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Class Time - 5:15/8:30 & 4:00/6:00/7:00

4:00 - Open Gym/B-Fit Class

5:00 - Kids/Teens Class

 

** In the event of harzardous weather conditions please check website or Facebook page for possible class cancelations.  If Chesaning Union Schools are cancelled all teen/kids classes are cancelled ** 

 

Mod: Barbell Cycling - Clean Complex

1 complex  = 3 rounds without dropping bar of high hang squat clean, hang squat clean & squat clean

 

Wod: 15 AMRAP

60 DU

30 WallBalls (14/20) 

15 DL (155/225) 

11/24/18

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8:30 Class With Coach Lisa

 

Mod ~  EMOM 10 - Power Clean

Wod -  

4 RFT

6 DB Right arm Hang Squat Clean Thruster (25/40) 

6 DB Right arm overhead reverse lunges  

6 DB Left arm Hang Squat Clean Thruster

6 DB Left arm Overhead reverse Lunge

6 TTB

rest 3:00

3 RFT

6 DB Right Hang Squat Clean Thruster

6 DB Right arm overhead reverse lunge

6 DB Left Hang Squat Clean Thruster

6 DB Left arm Overhead reverse Lunge

6 TTB

rest 2:00

2 RFT

6 DB Right Hang Squat Clean Thruster  

6 DB Right arm Overhead reverse lunge

6 DB Left  Hang Squat Clean Thuster

6 DB Left arm Overhead reverse lunge

6 TTB