07/04/2015

FREE INTRO SESSION TODAY AT 11:00am!

Buy In: 4min ankle mobility. 3 x: snatch press BTN,30 sec eagle stretch, 8 wall facing OHS, 8 jump squats.

Skill: Drop Snatch

Skill: 5 sets of 3

WOD:

21-18-15-12-9-6-3: Wall Balls

Partner does AMRAP BJ while A does set reps. switch exercises each set.

Posted in Training | Leave a comment

07/03/2015

Buy In: 3 rounds: 20 skips, 10 primal pull thrus, 6-8 banded lat activation, 6-8 paloff press.

Skill:B1: 6-8 alt shoulder taps from wall walk up

Skill: B2: 5 DL, building up in weight

WOD: DIANE:

21-15-9

DL (225/155)

HSPU

*last posted Aug5/2014

Posted in Training | Leave a comment

07/02/2015

Buy In: 10/8/6 : Jumping jacks, heel swipes, samson stretch, jack sparrows, 1/2 pushups, primal pulls, lunge, switch, air squats.

Skill A1: 6/side split squats

Skill A2: 6 -8 weighted glute bridges

WOD: 24min EMOM: 30sec AMRAP, alternating:

1st:  Row for cal

2nd:  alt DB Snatch

3rd:  DU

4th: 25 ft farmer carry shuttle AMRAP.

Posted in Training | Leave a comment

07/01/2015… CANADA DAY!

Happy Canada Day!  Please note there is only an 8-9am, and 5:30-6:30pm WOD today.

CANADA DAY

Buy In: Plyometrics warm up. 

WOD: Partner AMRAP:

AMRAP Back Squats (135/95) 

while partner runs 200m

AMRAP Pushups

while partner runs 200m

AMRAP Front Squats(95/65)

while partner runs 200m

AMRAP KB swings 

while partner runs 200m

AMRAP OHS (65/45)

while partner runs 200m

AMRAP Pull ups

while partner runs 200m 

*each partner completes the exercises before moving onto next.

Posted in Training | Leave a comment

06/30/2015

Buy In: 10 primal pull throughs, 30 sec HS hold, 10 crab rocks, 5 cartwheels.

Skill: Push Press, build to a tough 3

Skill B1: 2 wall walk ups

Skill B2: max pull up hold

WOD:

3 individual sets:

15 Wall Balls

15 KB swings

rest 1 min b/t

3 individual sets:

10 burpees

10 CTB Pull ups

rest 1 min b/t

3 individual Sets:

5 BJ (30/24)

5 DL (225/155)

5 HSPU

rest 1 min b/t

Posted in Training | Leave a comment

06/29/2015

Buy In: 3 x Bear Crawl+duck walk, 5 burpees, 10 jump squats, 50 ft run, walk back.

Skill: Front Squat, build to a tough 5

Skill B1: 12 alt russian step ups

Skill B2: 8 Good Morning – slow, moderate weight, maintain neutral spine.

WOD: 20min AMRAP:

10 TTB

10 burpee box jumps

10 Hang Cleans (95/65)

10 Push Press (95/65)

Posted in Training | Leave a comment

06/27/2015

Buy In: 10min: 10 samson stretch, 10 wall facing OHS, 10 jack sparrows, 10 heel swipes, 5 ring rows, 2 inchworms + bear crawl.

Skill: 10-15min: 3 sets: wall walk up with 4-6 shoulder taps(or 10sec hold), 2-3 pull to stand rope climbs, 50 ft sled push, 10 wall balls.

WOD: 3 x partner Baseline:

50 ft Farmer carry per person

400m run (together)

30 alternating step up/BJ

20 high five pushups

10 pullups (5each)

Posted in Training | Leave a comment

06/26/2015

Partner WOD and BBQ Potluck TONIGHT! 

Buy IN: 2min/side pec roll out + 2min/side banded hip distraction.
THEN 4 x: 5/side jack sparrow, 5 tough ring rows, inchworm+3pushup+lunge+lunge+3 squats.

WOD: Partner strategy!

OHS x 4000lbs/2800lbs

50 partner Pushups

FS x 6000/4200lbs

50 partner situps

BS x 8000/5600lbs

50 partner Burpees

Cash Out: Eat, Mingle, and play games :)

Posted in Training | Leave a comment

06/25/2015

Partner WOD and Potluck BBQ Friday, 5:30pm.  AND Bring a Friend day Saturday at 10am!

Buy In:4min mobility – what’s sore for you? THEN, 3x 5 burped broad jumps, 1 length duck walk, 10 primal pull throughs.

Skill: Make up Wendler

OR

Skill: Jerks from the rack: 10min to build to a tough 3.  warm up with BTN up to 50%.

WOD: 20min AMRAP:

10 Pull ups

200m Run

30 sec High Plank

Posted in Training | Leave a comment

06/24/2015

Have you signed up for our Partner WOD and Potluck BBQ Friday at 5:30pm? 

Buy In: 2min/side glute/hammy roll out (roller/ball). THEN 3x 5/side barbell jack sparrows, 10 samson stretch, 10 russian KB swings,

Skill: Deadlift  DELOAD

WOD: Snatch EMOM:

5 sets, EMOM: 2 Hang Power Snatch +2 OHS

Rest 3-5min

5 Sets, EMOM 1 full snatch, increasing weight as needed.

Then:

1/2 and 1/2 Tabata: Pushups and Ring Rows

Posted in Training | Leave a comment