5/15/19

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

 

5:00pm - Kids/Teens Class

 

Skill: Box Jumps

100 Box Jumps for time Top of every minute 6 DB Snatches (35/50) (8:00 Time cap)

 

Wod: Team 3

8:00

70/90 Cal Bike then max OHS (65/95) in remaining time

Rest 3:00

7:00

50/70 Cals Bike max Bench Press (95/135) in remainding time

Rest 3:00

6:00

30/50 Cal Bike Max Thrusters (95/135) in remaining time

 

5/11/19

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Bring A Friend @ 8:30

 

Mod: Shoulder Press

 

Wod: Partner Wod

10:00 Amrap

30 WallBalls (14/20)

30 TTB

30 Box Jumps (20/24)

30 DB Push Press (35/50) 

 

Rest 2:00

8:00 AMRAP

20 WallBalls (14/20)

20 TTB

20 Box Jumps

20 DB Push Press

5/10/19

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

 

Mod - DeadLift

 

Wod - "Taco 42" Happy Birthday Coach Tony

42 Air Squats

42 KB Complex (2 x 26/35) 

42 Burpees

 

KB Complex = 1 KB in each hand

1 DL + 1 Power Clean + 1 Thruster

5/9/19

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

 

Gymnastic ~ Every :90 rest :30

1.) 3 sprints max ring dips

2.) 6/8 cal bike max Strict HSPU

 

Wod: Partner WOD

20-18-16-14-12-10-8-6-4-2

Squat Cleans 105/155

Row 400m between each set

5/7/19

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Class times 4:30/5:15/8:30 & 4:00/6:00

 

Barbell Cycling - on a running clock count total reps

2:00 each

Max Deadlifts (75/115) 

Max Push Press

Max Front rack lunge

Max Power Cleans

Rest 2:00

1:00 each

Max DL (65/95) 

Max Push Press

Max front rack Lunge

Max Power Cleans

 

Endurance - 

500m rowing Sprint x 3

 

5/6/19

Class Times 5:15/8:30/4:00 & 6:00/7:00  Mod - Overhead Squats     Wod: Cindy with A twist  5 pull ups  10 push ups  15 squats     Every. 2:00 7/10 cal on bike, 100m row or Sprint.     Great opportunity to throw a vest on and get ready for Murph

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

Mod - Overhead Squats

 

Wod: Cindy with A twist

5 pull ups

10 push ups

15 squats

 

Every. 2:00 7/10 cal on bike, 100m row or Sprint.

 

Great opportunity to throw a vest on and get ready for Murph

5/4/19

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8:30 Class with Coach Emily

Skill: TTB

WOD:

800m Run

9 Power Cleans (125/185) 

21 Bar Facing Burpees

800 Run

15 Power Cleans (95/135) 

21 Bar Facing Burpees

800 Run

21 Power Cleans (75/115) 

21 Bar Facing Burpees

5/3/19

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

 

Mod: 5:00 AMRAP

Complete as many sets of 7 unbroken push ups as possible

 

Strength: Blugarian Split Squat

 

Endurance: 3 RNDS

500m Row

400 Run

Rest 2:00 in between rnds

4/27/19

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8:30 Class Saturday morning

 

Skill : Double Unders

If proficient choose an option

Every 3:00 x 3 

1.) 60 DU + 2 Rope Climbs

2.) 100 DU + 3 Rope Climbs  

 

Wod: 4 RFT

27 Box Jumps (20/24) 

20 Burpees

11 Squat Cleans (100/145)