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3.27.2015

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A. In 15 minutes, build to a 1RM Snatch.

B. EMOM 20 Minutes
Even Minutes – 100m Run
Odd Minutes – Power Snatch x 3 at 70-80% of today’s 1RM

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3.26.2015

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A. 4 Sets:
Front-Racked Reverse Lunges x 8 each leg
Rest 60s
HSPU x Max Reps or Wall Climbs x 3-5 reps

B. Focusing on Technique: 20 Turkish Get-ups (10 per arm)

C. AMRAP 8 Minutes:
4 Muscle Ups / 8 Chest-to-Bar Pullups / 8 Pullups
40 Double Unders

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3.25.2015

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A. 4 Sets:
Deadlift x 5
Rest 20s
Tall (30/24) Box Jumps x 10
Rest 2 Minutes

B. AMRAP 10 Minutes
10 Power Cleans
10 Pullups
10 Burpees

C. 3 Sets: Upward Facing Chinese Plank x 60s

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3.24.2015

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A. In 15 minutes, build to a 1RM Overhead Press

B. EMOM 5 Minutes
Overhead Press at 85% of today’s 1RM.

C. EMOM 21 Alternating Minutes
Minute 1 – 30-40s Plank Hold from Rings (RX = 40s)
Minute 2 – Row/AirDyne x 7-13 cal (RX = 13/10)
Minute 3 – Alternating Pistols x 10 (5 per leg)

Name Plank Row/AD Pistols
Ambrose 30 13(rx) 10
Brian 40(rx) 13(rx) 10(rx)
Casey 40(rx) 12 10
Chelsea 40(rx) 13(rx) 10
Clint 40(rx) 13(rx) 10(rx)
Dave W 35 7 5
David S 40(rx) 13(rx) 10
Donald 40(rx) 13(rx) 10
Donny 40(rx) 13(rx) 10(rx)
Erich H 40(rx) 13(rx) 10
Erika B 40(rx) 10(rx) 6(rx)
Greg 40(rx) 13(rx) 10
Harper 40(rx) 10(rx) 10
Heather 20 10 10
Jake 40(rx) 13(rx) 10
Jason 40(rx) 13(rx) 10(rx)
Jody 40(rx) 10(rx) 10
Josh 40(rx) 13(rx) 10(rx)
Josh S 40(rx) 13(rx) 10
Kara 40 13 10
Lacee 30 10(rx) 8(rx)
Mahony 40(rx) 10(rx) GS
Margaret 40(rx) 10(rx) 10(rx)
Melissa 30 10(rx) 8(rx)
Michelle L 40(rx) 10(rx) 10
Mike B 20(rx) 13(rx) 10
Mike F 40(rx) 13(rx) 10
Nadia 40(rx) 10(rx) 10
Noah 40(rx) 13(rx) 10
Noelle 40(rx) 10 10
Parker 40(rx) 13(rx) 10
Patrick 40(rx) 13(rx) 10
Rachel 30 10 10
Rachel 40(rx) 10(rx) 10
Rob 40(rx) 13(rx) 10
Sarah M 40 10 10
Scott P 40(rx) 13(rx) 10
Stacey 40(rx) 10 10
Sterling 40 13 10
Val 40(rx) 10(rx) 9(rx)
Whitney 30 10 10
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3.23.2015

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A. 8 Sets: Back Squat x 2
Build to heavy.

B. 4 Rounds for Time:
10 Toes-to-Bar
15 Box Jumps (24/20)
20 Wall Ball (20/14)

C. 3 Sets: Flutter Kicks x 60s

Name WOD
MK 10:40 (rx+)
Donny 8:34 (rx)
Brian 8:54 (rx)
Abraham 9:47 (rx)
Nick 9:48 (rx)
Patti 10:12 (rx)
Mike D 10:19 (rx)
Donald 10:20 (rx)
Philip 11:05 (rx)
Matthew 11:18 (rx)
Hannah 11:19 (rx)
Scott M 11:20 (rx)
Kera 11:40 (rx)
Stacy 11:42 (rx)
Michelle L 11:43 (rx)
Fawn 11:44 (rx)
Erika B 11:49 (rx)
Mike K 11:49 (rx)
Jenny G 12:29 (rx)
Steph 12:54 (rx)
Norm 13:08 (rx)
Shayla 13:30 (rx)
Matt E 14:06 (rx)
Jaki 14:20 (rx)
Mike B 14:30 (rx)
Steve K 15:12 (rx)
Charlie 16:00 (rx)
Sarah D 17:00 (rx)
Sean 7:52
Lynda 8:15
Regan 8:49
Tiff C 9:23
Mike S 9:40
Tom 10:01
Erin V 10:15
Liz 10:24
Jess P 10:25
Brandon 10:40
Firster 11:00
Tara 11:15
Laura R 11:25
Mahony 11:51
Rachel K 11:58
Yoshi 12:40
Dave W 14:05
Paul G 14:16
LBK 14:59
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3.22.2015

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A. 3 Sets: DB/KB Walking Lunges x 20 (10 each leg)
Go as heavy as you can.

B. In teams of 2, alternating each movement, complete 10 rounds for time of:
10 Hang Clusters (43/30)
10 Burpees
200m Run

C. Goat Work – Work on a skill that you would like to improve

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3.21.2015

15.4

Name WOD
Donny 64 (rx)
Davis 52 (rx)
Clayton 49 (rx)
Laura M 44 (rx)
Pedro 42 (rx)
Armando 28 (rx)
Donald 25 (rx)
Erika 3 (rx)
Yoshi 3 (rx)
Cedar 140
Lynda 135
Wendy 130
Hannah 125
Lisa 100
Tim 98
Rachel F 94
Tamara 87
Josh 83
Amy E 83
Scott M 81
Kaitlin 80
Jess 76
Noelle 76
Vernon 76
Ian 74
Stephen 67
Nancy 60
Kayleigh 60
Kisa 59
Laura R 58
Brett 55
Scott P 53
Greg M 52
Michelle 51
Jenny 51
Greg G 40
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3.20.2015

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A. 3 Sets: DB/KB Single Arm Strict Press x 10 each arm

B. For Time:
800m Run
30 Wall Ball (20/14)
30 Alternating Single Arm DB/KB Snatch (24/16)
30 Wall Ball
30 Alternating Single Arm DB/KB Snatch
800m Run

Name WOD
Clint 13:47 (rx)
Erika B 19:22 (rx)
Tara 19:31 (rx)
Kara 20:06 (rx)
Eric 20:28 (rx)
Noah 20:52 (rx)
Kayla 26:04 (rx)
Noelle N 13:20
Amy C 15:24
Patti 15:44
Dave W 16:12
David 16:36
Steve P 17:07
Laura 17:25
Philip 17:25
Firster 17:29
Erin 17:40
Matt 17:48
Jeff 17:55
Sarah M 17:56
Steve K 18:00
Amy E 18:09
Josh 18:18
Tamara 18:37
Mr. 7am 19:29
LBK 19:56
Fawn 20:02
Travis 20:47
Chris 21:43
Lisa A 21:46
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3.19.2015

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A. 6 Sets: Front Squat x 2 with 1 second pause at the bottom (@ 75-80% of 1RM)

B. AMRAP 5 Minutes
20 Double Unders
10 Air Squats

-Rest 1 Minute-

AMRAP 5 Minutes
5 DB Manmakers x DB
10 Lateral Jumps over DB

-Rest 1 Minute-

AMRAP 5 Minutes
5 Toes-to-Bar
10 Pushups

C. 3 Sets: Downward Facing Chinese Plank x 30-60s

 

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3.18.2015

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A. In 20 Minutes, build to a heavy Power Clean

B. EMOM 21 Minutes
Minute 1 – Row or Airdyne x 6-12 calories (RX=12/9)
Minute 2 – Box Jumps x 8-12 reps (RX=12 reps at 24/20)
Minute 3 – Push Press x 8-12 reps (RX=12 reps at 43/30)

Name WOD
Eric 21 (rx)
Brian 21 (rx)
Donny 21 (rx)
Dawkins 21 (rx)
Matthew 21 (rx)
Donald 21 (rx)
Kara 21 (rx)
Steve P 21 (rx)
Brett T 21 (rx)
Tara 21 (rx)
Ryan B 21 (rx)
Armando 21 (rx)
Noah 21 (rx)
Erika 21 (rx)
Sarah 21 (rx)
Hannah 21 (rx)
Stacy 21 (rx)
Scott 21 (rx)
Phil 21 (rx)
Jessica F 20 (rx)
Firster 19 (rx)
Tom 19 (rx)
Mike B 17 (rx)
Ambrose 16 (rx)
Erin 21
Nadia 21
Rob 21
Liz 21
Patrick 21
Margaret 21
Matt 21
Vernon 21
Noelle N 21
LBK 21
Sean 21
Kera 21
Amy E 21
Jody 21
Mike K 21
Nancy 21
Jonny 21
Melissa 21
Lisa A 21
Nate 21
Heather 21
Jessica P 21
Mr. 7am 20
Rachel K 20
Beginner Class
Brett 14 (rx)
LInda 15
Wendy 15
Dawn 15
Jessica 15
Mike 15
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