June 7, 2017

Skill:

Muscle up technique

WOD:

10 minute amrap

3 muscle ups

10 dumbbell thrusters (medium)

20 kettlebell swings (light)

-the doll

Tuesday June 6, 2017

WOD

16 min alternating EMOM

1) row for cals 15/12

2) 15 wallballs

3) assault bike cals 10/8

4) 12 box jump overs

-the doll

Friday Jun 2, 2017

Friday

 

"Grace"

30 clean and jerks for time

Rx (135/95)

This should be a medium weight. Something you could up to 15 reps unbroken

-the doll

Wednesday May 31, 2017

Rope climb technique

12 min amrap

75 m dumbbell farmers carry

10 Dumbbell push press

1 rope climb -> scaled to 10 ring rows

-the doll

Tuesday May 30, 2017

WOD

5 rounds of :30 on & :30 rest for each movement

Row for cals

Russian kettle bell swings

Burpees

Sit ups

-cycle through each movement each round

*if you did "Murph" today treat this as a recovery piece, if not go ham

-the doll  

May 29, 2017

Free community WOD:

Memorial Day Murph! 

We also celebrate the life of Coach Aaron's Grandpa who passed over the weekend.  

John Earl Dean, 9/21/32 - 5/24/17

Air Force Vet. 

"Murph" 

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

-the doll

 

Thursday May 25, 2017

WOD:

3 minutes amrap double unders

 

Rest 2 minutes

 

3 minutes amrap power snatch medium weight

 

Rest 2 minutes

 

3 minutes amrap lateral bar burpees

 

Rest 2 minutes

 

3 minutes amrap split jerks same bar

-the doll

Saturday May 20, 2017

Boat Party today! Details on our group page!  

Saturday

For time

In teams of 3

Row 150 cal

120 burpees

90 sit ups

60 hspus

30 stone to shoulder

*1 person works at a time

-the doll

Thursday May 18, 2017

For time - 5 minute cap

 

30 push press

40 front squats

50 back squats

*very light push press weight

Heaviest weight allowed 75/55

-the doll

Monday May 15, 2017

Core work: 400' of waiter hold with a heavyish dumbbell

21 minute alternating EMOM

1) 15 wallballs

2) 50 double unders

3) 50' kettle bell front rack lunge carry

-the doll

May 12, 2017

Remember that this weekend's schedule is different! Battle of the Bell weekend!!!

Friday- morning and noon class is a go. No evening classes. The Open starts at 6:30pm for those registered.

Saturday- no 10 am WOD as we will be hosting Battle of the Bell.  

WOD:

8 RFT

Run 200 meters

10 burpees

-the doll

Thursday May 10, 2017

Thursday

3 minutes amrap hspus

Rest 2 minutes

3 minutes amrap box jumps

Rest 2 minutes

3 minutes amrap sit ups

Rest 2 minutes

3 minutes amrap dumbbell snatch medium weight

-the doll