Thursday, March 31, 2016

WOD 4-1-16

5 sets-  2  P. Press + 1 Jerk
-------------------------------------
21-15-9
Box jump
P. Press





WOD 3-31-16

3 rds-
*1 min rest btw
400 m row
400 m ski erg
.3 mile assault bike


Tuesday, March 29, 2016

WOD 3-30-16

EMOM x 10- 1 SN DL + 1 PSN + 1 OHS
-----------------------------------------------------
5 rds-
200 m run
7 sq cl thruster (135/95)

Courtney's always workin' hard!

Monday, March 28, 2016

WOD 3-29-16

A) banded corrective
B) plank hold
---------------------------------
3 rds-
25 burpee pull-ups
50 KBS



Sunday, March 27, 2016

WOD 3-28-16

EMOM x 12 - 1 CL + 1 Fsq + 1 Jerk
-----------------------------------------------
8 min AMRAP-
5 DL (HAP)
15 WB

Great shot of Paige during the brutal DLs on 16.4.  Calm and focused.

Thursday, March 24, 2016

WOD 3-25-16

6 rds-
10 PSN
20 air squats
30 DU

Rachel's getting stronger everyday!

Wednesday, March 23, 2016

WOD 3-24-16

"Strict Lynne"
5 rds-
Max effort body weight bench
Max effort "strict" pull-ups
*do pull-up set immediately after bench
*2 min rest btw rds


Tuesday, March 22, 2016

WOD 3-23-16

EMOM x 10- 1 CL and Jerk
--------------------------------------
"Grace"
30 Pcl + Jerk for time




Monday, March 21, 2016

WOD 3-22-16

EMOM x 18-
1- 2 rope climbs
2- 15/12 cal row
3- 20 sit-ups


Sunday, March 20, 2016

WOD 3-21-16

Find 1RM B. Sq
-----------------------
27-21-15-9
9-15-21-27
Thruster (95/65)
HPCL


Saturday, March 19, 2016

WOD 3-18-16

Split Jerk 3-3-3-3-3
---------------------------
4 rds-
10 DB G2OH
20 jumping lunges


Wednesday, March 16, 2016

WOD 3-17-16

Tabata- assault bike
3 lap run
*score is the run-- start immediately after bike
---rest---
1,000 m row




Tuesday, March 15, 2016

WOD 3-16-16

Every :30 x 10 rds- 1 PCL
-----------------------------------
7 rds-
10 MB Clean
30 DU





Monday, March 14, 2016

WOD 3-15-16

5 rds-
*1 min rest btw rds
30 KBS
15 burpees

Awesome action shot!  Enjoyed having Sabrina
 with us over her spring break!

Sunday, March 13, 2016

WOD 3-14-16

20 min AMRAP-
1 DL
1 CL
1 FSq
1 Jerk

Look at that hollow position!  Great work from everyone on 16.3!

Thursday, March 10, 2016

Wednesday, March 9, 2016

WOD 3-10-16

Bench Press- Find 1RM
----------------------------------
4 sets-
Max push-ups
Max strict pull-ups
*1 min rest btw sets
*Go straight to pull-ups after push-ups




Tuesday, March 8, 2016

WOD 3-9-16

EMOM x 10- 2 HPSN
-----------------------------
3 rds-
12 OHS (95/65)
24 KBS (53/35)


Monday, March 7, 2016

WOD 3-8-16

10 Pcl
30 DL
10 S2OH
30 WB
10 FSq
30 WB
10 S2OH
30 DL
10 Pcl
*Same weight/Same bar

Another great photo from 16.2 on Saturday.  Great work, Carl!

Sunday, March 6, 2016

WOD 3-7-16

B.Sq 6 x 6
------------------
5 min AMRAP-
7 burpees
7 R arm DB snatch
7 L arm DB snatch

What a great weekend!  Everyone killed 16.2 on Saturday and this
girl celebrated a birthday Sunday! Wish Erica a happy belated if you
see her this week! 

Thursday, March 3, 2016

WOD 3-4-16

8 x 2:00 AMRAP-
*1 min rest *btw
3- PCL
5- box jumps
*start each AMRAP at beginning
**record highest and lowest rds.


Wednesday, March 2, 2016

WOD 3-3-16

4 x 500 m row + 15 burpees
*rest 1-2 min btw

Congrats, Cisco! You're our February Member of the Month!
You've been nothing but positive , even through your shoulder
injury.  Thanks for always coming in with a smile.



Tuesday, March 1, 2016

WOD 3-2-16

B.Sq 6 x 6
-----------------
"Karen Hit a Wall"
150 WB
*2 wall climbs EMOM
*start WOD with wall climbs