Random

212, 2018

Mon, Dec 3rd

By |December 2nd, 2018|Categories: Random|Tags: |0 Comments

Fast  blogs from the phone.  Dec 15th, Marty Lane, 38 North X Mas party.  Luau theme.  I’ll have time and a few other details this week.  Got a classic one coming at you tomorrow, have fun.

A) 3 min row/assault

eveey :20 sec for 3 min

ring rows

russiam kettle

hollow swings

1 min jog

B) every 2 min x 6 sets

power snatch cluster(3 reps with 5-7 sec pause in between)

”Fitness”

10 min Emom

1) 20 sec unbroken alt DB Snatch)

2) 35 sec Assault

C) “Fight Gone Bad”

3 rounds

running clock

1 Min Wallballs

1 min Sumo Deadlift highpull (75/55)

1 min Box Jumps 20” (for all)

1 min Push Press 75/55

1 min Row for cal

1 min rest

stagger in groups of 6.  I’m not a huge fan of SDLHP so keep those chests up and shoulders back so your low back doesn’t take a beating.

3011, 2018

Sat, Dec 1st

By |November 30th, 2018|Categories: Random|Tags: |0 Comments

Sorry for late post!

A) 38 North Stretch and Warm

B) 12 min EMOM

1st- 3 Touch N Go Push Jerk (Fitness 8 DB Push Jerk)

2nd- 15 Sec All out Row

C) “The Tart”

4 Min AMRAP

12 Wallballs 20/14

9 Push-ups

6 Deadlift 225/155 (Fitness 10 DB Deadlifts)

directly into

1 Min Box Jumps

Directly into

4 Min AMRAP

12 Wallballs 20/14

9 Push-ups

6 Deadlift 225/155

Directly into

1 min Box Jumps 24/20

Post your low score on either AMRAP and low score on Box Jumps

2911, 2018

Friday, Nov 30th

By |November 29th, 2018|Categories: Random|Tags: |0 Comments

Finish up a tough week with a fun combo WOD.  Got a little Chest N Bi’s to start…summer’s always coming!!!!  X Mas party coming at you in two weeks, get ready!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Inch Worm

Tempo Push Up

Ring Rows

1 Min Jog

B) Every 1:30 x 10 sets

1st-3 Tempo Close Grip Bench Press

2nd-5 Tempo Hammer Curls (4 sec) Curl both DB at same time

C) “The Ninja Star”

5 Min AMRAP

5 handstand Push ups (Scale to Dumbell Strict Press)

10 Alt Dumbell Snatch 50/35

15 Air Squats

2 Min Rest

2 Min Max Effort Hang Clean 155/103 (Fitness use Dumbell)

2 Min Rest

5 Min AMRAP

5 handstand Push ups

10 Alt Dumbell Snatch 50/35

15 Air Squats

 

2811, 2018

Thurs, Nov 29th

By |November 28th, 2018|Categories: Random|Tags: |0 Comments

Man that WOD got dark for a lot of athletes today.  Congrats to all who came in to take it on.  We have a couple fun ladders tomorrow with some Push Press work.  See you tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Hollow Swing

Light DB Press

Air Squats

1 Min Jog

B) Every 2:00 x 6 Sets

3 Touch N Go Push PRess (No Rebend!)

“Fitness”

10 Min EMOM

1st-10 Dumbell Push Press

2nd-40 Sec Assault Sprint

C) “The Keystone Ice”

6 Min Ladder

3,6,9,12,15,18 ect

Overhead Squat 95/65 (Fitness Double Overhead Kettlebell Lunge each lunge is one rep)

Pull-ups (scale to Ring Row)

4 Min Rest

6 Min Ladder

2,4,6,8,10,12, ect

Alt Barbell Step Up to 20″ 95/65 (fitness use DB)

Toes 2 Bar

2711, 2018

Wed, Nov 28th

By |November 27th, 2018|Categories: Random|Tags: |0 Comments

Quick one tonight.  Saw some 5+ scores on the board Rx when I was in, that is moving.  Coach Billy throwing down a 6+ round!  See you tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Walking Lunge

Lateral Box Step Up

1 Wall Walk

1 Min Jog

B) 10 Min EMOM

1st-25 Sec Handstand Push-ups (Scale to Push Ups or Strict DB Press)

2nd-35 Sec Tempo Ring Row (4 Sec)

C) “Snake Eyes”

For Time

1000/850 Row

40 Kettlebell Swings

30 Burpee’s

20 Alt Dumbell Lunge 50/35

50/35 Cal Assault

40 Kettlebell Swings

30 Burpee’s

20 Alt Dumbell Lunge 50/35

2611, 2018

Tues, Nov 27th

By |November 26th, 2018|Categories: Random|Tags: |0 Comments

Happy B Day Sophie H!  Its been great having this strong young lady in our community over this last year.  I continued to be impressed with just how strong Sophie is.  200# split jerk 3 weeks ago…..WTF.  This girl comes in a grinds.  Sophie keeps to herself and is always smiling but when that clock turns to zero she turns into an animal.  Its always fun having Sophie around and I always look forward having her in my classes.  Happy B Day Sophie!  Nasty one to start the week off, great effort all day.  How was that sneaky 190# Full Snatch Pr Justin P snuck in at the 9:30am?  See you guys tomorrow!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Inch Worms

Barbell Good Mornings

Hollow Swings

1 Min Jog

B) 10 Min EMOM

1st-3 Deadlifts (Fitness 10 DB Dead’s)

2nd-12 Sec Assault Sprint

C) “Connect four”

4 Min AMRAP

2 Power Cleans 185/135

6 Wallballs 20/14

10 Sit-ups

2 Min Rest

4 Min AMRAP

3 Power Cleans 165/113

8 Wallballs 20/14

10 Sit-ups

2 Min Rest

4 Min AMRAP

4 Power Clean 135/95

10 Wallball’s

10 Sit-ups

***Set up equipment close and transition fast! Scale to suit your needs.  Fitness use 3 sets of DB’s heavy to lighter.

2511, 2018

Mon, Nov 26th

By |November 25th, 2018|Categories: Random|Tags: |0 Comments

Two B Day shout out’s tonight.  First a belated shout out to Morgan DJ.  This guy was up fighting the Camp Fire for two weeks and I forget his B Day, sorry buddy.  Morgan is one solid young man.  Morgan’s gainz in strength and motor capacity continue to impress me with each passing year.  This guy always comes in to hit it hard and always comes in and leaves with a great attitude.  Morgan is as east going as they come, and always a pleasure to have around, happy b day MDJ!  Robert ND is our second B Day.  This young man has been a fixture in our community from the day he walked into it.  Robert is always down to go after a workout hard, an a social event even harder.  Easy to talk to, motivated, and always fun to be around you couldn’t ask more from any athlete in a community.  Roberts strength and skill continues to improve with each passing year.  Its been great to have you around for another year RND! Back on the grind tomorrow guys.  We have a solid month before the next week of debauchery is upon us!  Remember the X Mas party is coming in 2+ weeks!  Mark down Dec 15th and lets get another big turnout!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Ring Rows

Empty Barbell Overhead Squats

Ring Rows

Wallfacing Handstand Hold

1 Min Jog

B) Every 1:30 x 10 sets

1 Full or Power Snatch

“Fitness”

12 Min EMOM

1st-25 sec Overhead Walking Lunge

2nd-30 sec Burpee’s

3rd-35 Sec Row

C) “La Pistola”

11 Min AMRAP

10 Goblet Squats 53/35

8 Hang Power Snatch 95/65

6 Burpee Box Jumps 24/20

****At 0:00 & 5:00 complete 75 Double Under’s

2311, 2018

Sat, Nov 24th

By |November 23rd, 2018|Categories: Random|Tags: |0 Comments

Finishing out the week tomorrow with some overhead work and a fun one burn off the last of the gravy.  Enjoy.

A) 3 Min row/assault

Every :20 sec ror 3 min

Bear Crawl

Russian Kettle Swing

Sit-ups

1 Min Jog

B) Every 2 Min x 6 Sets

Push Press+Push Jerk+Split Jerk

“Fitness”

10 Min EMOM

1st-30 Sec Assault

2nd-10 Dumbell Push Press

C) “The Eephus”

40 Kettlebell Swings

30 Box Jump up and Over 24/20

20 Wallball’s 20/14

800m Run

20 Wallball’s

30 Box Jump up and over

40 Kettlebell Wings

2211, 2018

Fri, Nov 23rd

By |November 22nd, 2018|Categories: Random|Tags: |0 Comments

I hope you all had a great day with family and friends.  Great to see such a big turnout for the Thanksgiving WOD this morning.  We have a 9:30am WOD and 4:30pm Open box tomorrow.

A) 3 Mn Row/Assault

Every :20 sec for 3 min

Goblet Squat

Lateral Box Step Up

Ring Rows

1 Min Jog

B) Every 2:30 x 6 sets

4 Overhead Squats

“Fitness”

12 Min EMOM

1st-10 Alt Single Arm DB lunge (switch arms each round)

2nd-30 sec row

3rd-30 sec double Unders

C) “The Coma”

8 Rounds

20 Sec ME Dumbell Power Snatch 50/35

10 Sec Rest

20 ME Sec Back Squat 95/65 (Fitness Goblet Squat)

10 Sec Rest

20 Sec ME Push-ups

10 Sec Rest

****Partner up with 2 or 3 athletes and start on different movements then rotate through.  Keep bar for squats on rack so you can walk up and get it off immediately on the switch

2111, 2018

Thurs, Nov 22nd

By |November 21st, 2018|Categories: Random|Tags: |0 Comments

We have got a 9:30am WOD for you guys to get down to and earn that Thanksgiving dinner! Adjusted schedule Friday as well with a 9:30am and 4:30pm Open Box.  For everyone I don’t see tomorrow have a great day with your friends and family.  Looking forward to seeing the rest of you guys tomorrow!

A) 38 North Warm & Stretch

B) “The Turducken”

Teams of 2 for Both WOD’s

10 Min

P1-15/11 Assault Sprint

P2- AMRAP

10 Hang Power Clean 115/75

8 Overhead walking Lunge 45/25

6 Chest to Bar Pull Ups (Scale to kip or RR)

4 Min Rest

10 Min

P1-18/15 Cal Row

P2 AMRAP

10 Dumbell Shoulder to Overhead 45/30

8 Alt Jumping Lunge

6 Burpee Box Jumps 24/20

****If class is big and rowers and assaults are taken sub in 200m Run.

****If you can’t get 6 C2B pulls unbroken every round scale to kip