2/14/19

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

Share the LOVE this Valentines Day with a partner ~ 

“VALENTINES GONE BAD“

Part 1: 

15 AMRAP  

7 Push Press 75/115

14 KB Swings 35/53

21 Air Squats  

partner 1 completes a full rnd while partner 2 completes as many sit ups as possible.. then switch 

 ** score rnds, Reps & Sit ups

rest 5:00

Part 2

10 AMRAP- partners split reps  

4-8-12-16-20... increasing reps

Box Jump Overs

Pull ups

REST 4:00

in 5:00 mins each athlete finds a 2 rep Hang Clean. Only 1 athlete working at a time

 

Rest 3:00

Part 4 (Cash Out) 

3:00 Max Cal on Bike! 

2/12/19

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

 

7:00 - Open/B-Fit

 

Skill ~ Toes To Bar

 

Mod - EMOM 10 Snatch

 

Wod 12 AMRAP

3 Rnds

3 Power Snatch 65/95

3 HSPU

3 Rnds

6 Snatch  

6 HSPU

3 Rnds

9 Snatch

9 Hspu  

 

** Continue adding 3 Rnds and 3 additional reps until time expires

 

2/7/19

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

 

Mod: Overhead Complex

1 Power Snatch + 1 OHS + 1 Snatch Balance

 

Wod: 5:00 AMRAP

15 Bar Facing Burpees

21 Power Cleans 95/135

15/20 Cal bike

Rest 5:00

5:00 AMRAP

15 Bar Facing Burpees

21 Power Cleans 80/115

15/20 Cal Bike

 

Rest 5:00

5:00 AMRAP

15 BFB

21 Power Cleans 65/95

15/20 Cal Bike  

2/6/19

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

 

4:00 - Open Gym/B-Fit

5:00 - Kids/Teens Class

 

Mod: Partner Work divide reps as desired

26-20-16-10 DB Thrusters (35/50) 

In between each set 6 Rope Climbs

 

Wod: 4 RFT

500/400 Row

12 DB Box Step Overs 35/50

8 Burpees

4 Bar MU

2/5/19

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

 

7:00 - Open/B-Fit

 

Skill ~ Double Unders  

if proficient

50 DU + 5 Strict Handstand Push ups

50 Sit ups + 5 Strict HSPU

30 DU + 5 Strict HSPU

30 sit ups + 5 Strict HSPU

10 DU + 5 Strict HSPU

10 Sit Ups + 5 Strict HSPU

 

Mod - EMOM 10

Clean & Jerk

 

Wod 13.2

10 AMRAP 

5 S2O 75/115

10 DL 75/115

15 Box Jumps 20/24

2-2-19

8:30 Class With Coach Emily

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8:30 Class with Coach Emily

 

Mod:

0-:30 max Power Cleans 65/95

:30-1:00 rest

1:00-1:30 max Push Press 65/95

1:30-2:00 rest

2:00-3:00 - max Power Cleans 95/135

3:00-4:00 rest

4:00-5:00 - max Push Jerks 95/135

5:00-7:00 -rest

7:00- 8:30 max Clean & Jerks 115/155

Rest 8:30-10:30

10:30-12:00 - max Clean & Jerks 135/185


Wod 20 Amrap

75 WallBalls 14/20

60/45 Cal Row

45 TTB

30 Burpee Box Jump Overs 20/24

15 CTB Pull ups or 8 Ring MU

1/30/19

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Its going to be cold outside but we will be running classes.  Dress warm and travel safe

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

 

4:00 - Opeb GYM/ B-Fit

NO 4:30am or Kids CF

 

Mod: 8:00 - Ascending Ladder

2-4-6-8-10.....continue adding 2  

HSPU & DeadLift 135/205

 

Wod -  

40-30-20-10 Cal Row & DB Snatch

1/29/19

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We will hold all classes 4:30/5:15/8:30 & 6:00

 

Mod - Partner Barbell Cycling. Each Athlete completes 6 full Rnds.  Switch partner after complete rounds

5 Power Cleans 105/155

4 Push Jerks

3 Hang Cleans

2 Split Jerks  

 

Wod - Every 3:00 mins

30 DU + 15 Wallballs ... Increase WallBalls by 5 every set until failure

 

Core Accessory work - 

10-8-6-4-2

GHD Sit ups

Tuck ups

Alternating Jack Knifes

:15 hollow rock hold