Archive for January, 2016

2016 January 30 WOD

Posted: January 30, 2016 in Uncategorized
Metcon

AMRAP 3:
10 Single Arm Dumbbell Snatches
5 Burpee Box Jump Overs
5 Toes to Bar
Rest 3 minutes between sets and complete a total of five sets.

2016 January 29 WOD

Posted: January 29, 2016 in Uncategorized
Strength/Skill

15 minutes to complete 5 sets of:
Snatch + 3 Overhead Squats

Metcon

3 RFT
15 Strict Handstand Push-Ups
20 Alternating Front Rack Reverse Lunges (135/95)

Extra

Tabatax8* Hollow Rocks/Holds
*20 seconds work, 10 seconds rest for 8 rounds

2016 January 28 WOD

Posted: January 28, 2016 in Uncategorized

I’ll be available for nutrition challenge questions and mid-way check-ins this Saturday after the 9:00 class. Please refer to the post from Tuesday night (1/26) to sign up for a personal slot if you need some one on one time. This check in is not required, just a chance to ask me questions in person and make any adjustments we need to make. If you’re not seeing results in line with your goal in this 4 weeks, we need to make some changes for the last 4 weeks.

Strength/Skill

20 minutes to work on your pull-ups.
5×2 Weighted Pull-ups
…then…
2 rounds of:
5 Wide Grip Pull-ups
5 Pull-ups
5 Reverse Grip Pull-ups
5 Mountain Climber Pull-ups

Metcon

Teams of 2, alternate rounds, completing 4 each of:
50 Double Unders
400 Meter Run

2016 January 27 WOD

Posted: January 27, 2016 in Uncategorized
Strength

20 minutes to Back Squat
Set 1 – 5 reps @ 45-55%
Set 2 – 5 reps @ 55-65%
Set 3 – 3 reps @ 65-75%
Set 4 – 2 reps @ 75-85%
Set 5 – 2 reps @ 80-90%
Set 6 – 10 reps @75-80%
Set 7 – 10 reps at 75-80%

Metcon

In teams of three (or two), alternate rounds for AMRAP 12 of:
3 Push Press (155/105)
6 Box Jump-Overs
9 Kettlebell Swings (72/53)

We’re almost at the half way point of our nutrition challenge!

I’ll be available for challenge questions and mid-way check-ins this Saturday after the 9:00 class. Please comment on this post to sign up for a personal slot if you need some one on one time. This is not a required check in, just a chance to ask me questions in person and make any adjustments we need to make. If you have not seen results in line with your goal in this 4 weeks, we need to make some changes for the last 4 weeks. I don’t want anyone going 8 whole weeks doing something that is not even working!

I’ll begin seeing athletes on a one on one basis at 10:00 and will work on a 10 minute schedule until 11:30 as needed. Please sign up for a time so I’ll know to expect you. Again, this is not required so if you’re happy with what’s happening for you, don’t make an appointment. Or if you and a friend/spouse have similar questions, multiple people can sign up for 1 spot.

10:00-Tim C
10:10-Heather M
10:20-Heather D
10:30-Haley M
10:40-Nichole
10:50-
11:00
11:10
11:20
11:30

If there is a need, I could also see people on Monday night from 6:30-7:30.

2016 January 26 WOD

Posted: January 26, 2016 in Uncategorized
Strength/Skill

20 minutes to find 1 rep max Split Jerk
Compare to January 7 Clean and Jerk or November 12, 2015 Jerk

Metcon

For time:
21 Burpees
15 Thrusters (115/75)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees

2016 January 25 WOD

Posted: January 25, 2016 in Uncategorized
Strength

20 minutes to find 1 rep max Clean or Power Clean
Compare Power Clean to December 15, 2015 and Squat Clean to August 17, 2015

Metcon

EMOMx15
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)

Extra

3 rounds of
3 Lean Away Pull-ups
75’ Waiters Walk per arm

2016 January 23 WOD

Posted: January 23, 2016 in Uncategorized
Happy Saturday!

In teams of 5, with only one teammate allowed per station, AMRAP 30
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Box Jump Overs
Station 4 – 30 Goblet Squats

2016 January 22 WOD

Posted: January 22, 2016 in Uncategorized
Strength

15 minutes to complete:
6×2 Front Squat
Compare to January 14, 2016

Metcon

AMRAP 6
3 Hang Power Cleans (135/95)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell

Extra

3×10 Single Arm Dumbbell Rows/arm with 2 second descent

Friday Weather

Posted: January 21, 2016 in Uncategorized

As of 10:30pm, we fully plan on being open for all classes Friday.

Please use your best judgement. A WOD is not worth a wreck or worse! If you can make it safely, we plan on being open.

If anything changes, we’ll update the website.

Enjoy your snow day!