New Year's Day 2015

We are closed today, but back to our regular schedule tomorrow, January 2, 2015.

Conditioning: Countdown Interrupted 2014

WOD:

Countdown Interrupted:

• 10 - 1 Box Jump Step Overs (24”/18”)
• 10 - 1 Ball Slams (18k/12k)
• 10 - 1 Kettlebell swings (24k/16k)

Every 60 seconds 3 burpees.  For extra spice the WOD starts with 3 burpees.

"Push and pull"

Strict press 3x5@70% of 1RM

Upright row 4x8 AHAP

15-12-9-6-3

dynamic push ups 

chest to bar pull ups

Conditioning: 30 Dec 2014

Strength:
5RNFT

• 6L/6R Single arm KB Strict Press (AHAP - men should be using no less than 20k for this, women no less than 12k.)
• max effort pull-ups
• rest

WOD:
3 Rounds

• 1 min max effort jumping pull ups
• 2 min max effort KB thrusters
• 3 min max effort calorie row

_________________________

post name & total reps to board

"TNT"

Back squat 5x5@82.5% of FS 1RM

5RFT

3 front sqauts @bodyweight  

25m reverse ball toss(18/12)

50 m shuttle

Conditioning: 29 Dec 2014

Strength:
4RNFT

• 10 Tempo 5.0.1.1. Goblet Squats (AHAP - men should be using no less than 24k for this, women no less than 16k).  5 count lower into squat, 1 count up.  No rest in bottom.  One second rest between reps.
• 20 (10L/10R) lunges.  2 count into lunge and explosive power up.  (AHAP - men should be using no less than 20k for this, women no less than 12k.)    
• rest 2 min between each set.  If you are finding you don't need to rest, you need a heavier kettlebell.

WOD A:
7 min AMRAP

• 10 ball slams (18k/12k)
• 20 Russian kb swings (24k/16k)
• 30 double unders

rest 2 min

WOD B

"Bear all"

Deadlift 5x3@75% of 1RM

3 min amrap

max effort wall walks 

3 rounds of 

Front squat max effort(135/95)

20m bear crawl 

Conditioning: 26 December 2014

Strength:
5 RNFT

• 5L/5R Lateral lunges- AHAP - men should be using no less than 20k for this, women no less than 12k 
• 40 m reverse sled - face the sled, pulling backwards (135#/90#)

WOD: For a large class start at different stations.

5min AMRAP

• 4 TIre Flips
• 40 Double Unders (3:1 sub for singles)

2min rest

5min AMRAP

• 8 (4L/4R) cross body chops  w/slam ball (15k/9k)
• 16 box step overs (24”/20”) (Both feet start together on ground and both feet must pass over the box.  Hands can touch the box, but butt cannot.  To be over the box no part to the athlete can be touching the box.  Athlete can choose to jump on box and step to other side.  Athlete can choose to jump over the box.)

2 min rest

5min AMRAP

• 20 KB swings (24k/16k)
• 1 lap

__________________________________________
Score = total rounds + reps from all three AMRAPS

Christmas 2014

We are closed today, 25 Dec.  Have a wonderful time with friends and family.  

We are back to our normal schedule tomorrow, 26 Dec.

12 Days of Christmas

WOD:
Just like the song...

1. 1/2 Lap
2. Toes 2 Bar
3. Box Jumps (24"/18")
4. Push-ups
5. Wall Balls (20#/14#)
6. Burpees
7. Kettlebell Swings (24kg/16kg)
8. Goblet squats (24kg/16kg)
9. Dips
10. Lunges
11. Sit-ups
12. Strict Pull-ups/Ring Rows

Round 1 is 1/2 Lap

Round 2 is 2 Toes to Bar, & 1/2 Lap

Round 3 is 3 Box Jumps, 2 Toes to Bar, & 1/2 Lap.

.

.

.

Round 12 is 12 Pull-ups, 11 Sit-ups, 10 Lunges, 9 Dips, 8 Goblet Squats, 7 Kettlebell Swings,  6 Burpees, 5 Wall Balls, 4 Push-ups, 3 Box Jumps, 2 Toes to Bar, & 1/2 Lap.

"Chin up"

Strict press 3x5@67.5% of 1RM

Dumbell side raises 4x10 AHAP

5RFT 

25m barbell walking lunges(front rack)(135/95)

10 chin ups 

20 banded good mornings

Conditioning: 23 Dec 2014

Strength:
5RNFT

• 6L/6R Single arm KB floor press AHAP - men should be using no less than 20k for this, women no less than 12k 
• 6L/6R box supported rows AHAP  - same weight as press
• rest as needed

WOD:

Tabata:

• Sledge hammers
• Burpees
• Sledge Hammers
• Burpees

_______________________________

post name and coaches choice to board

"Elizabeth"

Back squat 5x5@80% of FS 1RM

21-15-9

Cleans(135/95) 

Ring dips

Conditioning: 22 Dec 2014

Strength:

4RNFT

• 8 Tempo 5.0.1.1. Goblet Squats AHAP - men should be using no less than 24k for this, women no less than 16k.  5 count lower into squat, 1 count up.  No rest in bottom.  One second rest between reps.
• 16 (8L/8R) lunges.  2 count into lunge and explosive power up.  AHAP - men should be using no less than 20k for this, women no less than 12k  
• rest 2 min 

Partner WOD:
3RFT
Teams of 2 switching every 5 reps

• 30 dips
• 50 weighted step ups (16k/12k)
• 100 sit ups
• 400 m team sprint 

_______________________

post name and time to board

Holiday Hours

Update to our holiday hours.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
22	23	24	25	26	27
normal hours	normal hours	8:30am only	Merry Christmas *Closed*	normal hours	normal hours
29	30	31	1	2	3
normal hours	normal hours	8:30am only	Happy  New Year *Closed*	normal hours	normal hours

Merry Christmas and Happy New Year!  

"The Hare complex"

Overhead squat 3rm 

7 sets of the following sequence 

snatch deadlift @95/65

power snatch 

hang power snatch

over head squat 

snatch grip press

(If bar is dropped during set burpee penalty)

Conditioning: 19 Dec 2014

Strength:
5RNFT

• 8 strict ring rows (elevate feet if needed) 
• 5 tempo push ups.  3 second count to bottom, 2 second pause, 3 second count to top.  

WOD:
20min AMRAP

• 7 burpees
• 14 box jumps
• 21 kettlebell swings (24k/16k)

_____________________________

post name & rounds + reps to board

"The Equalizer"

Deadlift 5x5@70% of 1 RM

EMOTM for 15 mins 

even 7 power cleans @135/95

odd 3 burpee box jumps(24/18)(increase 1 burpee each round)

Conditioning: 18 Dec 2014

Strength:
5 RNFT - Select a challenging weight for your kettle bell.  These are meant to be truly heavy.

• 5L/5R Lateral lunges- AHAP - men ≥20k/women ≥12k)
• 40 m reverse sled - face the sled, pulling backwards (135#/90#)

WOD:
Teams of 3
5 rounds

• 50m prowler push (140#/90#)
• max effort wall balls
• rest

__________________________________

post names and time & wall balls to board

"Get it done"

OTMEM pull ups/ringrows

Min 1-1 pull up

min 2-2 pull ups 

min 3-3 pull ups 

20 min cap

Row 350m

30 ball slams 

row 250m

20 ball slams 

row 150m 

10 ball slams 

Conditioning: 17 Dec 2014

Strength:
Using the same assistance or weight as last week.  If you got all 24 pull-ups last week decrease assistance or increase weight

EMOTM for 12 min

• 2 pull-ups

then

• 3x1 negative (on last one dead hang as long as possible)

WOD:
5 RDS

• 1 min max effort: 15m sprint (tag at line)
• rest 30 seconds
• 1 min max effort: abmat sit up
• rest 30 seconds
• 1 min max effort: double kb push press (16k/12k)
• 1 min rest

____________________________

post name and total score to board

"20 on 20 off"

Strict press 3x5@ 65% of 1 RM

After completing reps- plate front raises  #25/#10 60 reps.

"20 on 20 off"

20 seconds of work 20 seconds of rest

6x20 sec KB double arm push press

rest 1 min 

6x20 sec goblet squats 

rest 1 min

6 x20 sec KB swings

rest 1 min

6x20 dips 

Conditioning: 16 Dec 2014

Strength:
5RNFT - Select a challenging weight for your kettle bell.  These are meant to be truly heavy.

• 5L/5R Single arm KB floor press (AHAP - men ≥20k/women ≥12k)
• 6L/6R box supported rows (AHAP  - same weight as press)

WOD:
5RFT

• 5 man makers
• 20 ball slams (18k/12k)
• 50 double unders

_______________________

post name and time to board

"The Chipper" Wod 4 for the team series

90  Wallballs 

80 KB swings 

70  Ab mat sit ups   

60 Double unders

50 Walking lunges

40 Push press @95/65

30 Pull ups 

20 Cleans @95/65 

10 Over head squats @95/65

One team mate works one rests.

"Hopping"

Back squat 5x5@77.5% of FS 1 RM

12 Min Amrap

5 pull ups 

10 dynamic push ups 

5 shin hops 

Conditioning: 15 Dec 2014

Strength:
4RNFT - Select a challenging weight for your kettle bell.  These are meant to be truly heavy.

• 7 Tempo  Goblet Squats (AHAP men ≥24k/women ≥16k)  5 count lower into squat, 1 count up.  No rest in bottom.  One second rest between reps.
• 14 (7L/7R) lunges.  2 count into lunge and explosive power up.  (AHAP men ≥ 20k/women ≥12k)  2 count into lunge and explosive power up. These are not lateral lunges.  
• rest 2 min between each set.  

WOD:
For time:

• Run 2 Laps
• 10L/10R kb thrusters (24kg/16kg)
• 15 pull ups
• Run 2 laps
• 8L/8R kb thrusters (24kg/16kg)
• 12 pull ups
• Run 2 laps
• 6L/6R kb thrusters (24kg/16kg)
• 9 pull ups
• run 2 laps
• Run 2 Laps
• 4L/4R kb thrusters (24kg/16kg)
• 6 pull ups
• Run 2 laps

_______________________

post name and time to board

"Last of the snatches"

Snatch 1 RM

6 RFT

3 Snatches @ 95/65

6 chest to bar pull ups 

9 dynamic push ups

Conditioning: Partner Interrupting Angie

Strength/Skill:
5RNFT

• 8 Box Jumps (if subbing step ups add weight and do 8L/8R)
• 5 Tire Flips

WOD:
Partner Interrupting Angie:

• 100 pull ups
• 100 push ups
• 100 sit ups
• 100 squats

One partner working at a time.  Every 90 seconds working partner runs to fence and back.  Switch partners (partner b can begin working when partner a begins running.)

____________________________
post name and time to white board

"Pancake"

Pull up progression 3x8+(then add weight)

4 min Amrap
max effort wall walks

then

10 Min Amrap

10 ball slams (18/12)
15 KB swings(24/16)
30 double unders

Conditioning: 11 December 2014

Strength:
5 RNFT

• 6L/6R single leg RDL - AHAP men no less than 24k/women no less than 16k (these are done with the KB held on the side of the lifted leg.  If right foot is on ground then KB is in left hand) 
• 8L/8R hip raises (8 with left leg extended/8 with right leg extended - if this is too challenging then do 10 hip raises)

WOD:
For time:

• run 2 laps

then

3 reds

• 10 ninja rolls to vertical jump and clap
• 20 (10L/10R) KB Clean & Press (24kg/16kg)
• 30 russian twist (24kg/16kg)

then

• run 2 laps

____________________________

post name and time to white board

"Clean it up"

Strict press 1 RM

2 cycles of 

1 min max effort hang power cleans @ 95/65

rest 1 min 

1 min max effort push press

rest 1 min

1 max effort thrusters

repeat 

Conditioning: 10 December 2014

Strength:
Using the same assistance or weight as last week
EMOTM for 12 min

• 2 pull-ups

WOD:
7min AMRAP

• 10 burpees
• 10 abmat sit ups
• 10 box jump overs

rest 2 min

Complete total rds & reps for time (if you got 3 rounds and 12 reps then do 3 rounds and 12 reps for time)
____________________________________
post name and rounds + reps & time to board

"Teflon"

Deadlift 1RM

12 min Amrap

5 deadlifts @ 225/135

10 toes to bar

250 m row

Conditioning: 9 December 2014

NFT:

• 10-1 Dips
• 1L/1R - 10L/10R Bent over rows (AHAP)

WOD:
For time:

• 4 laps
• 30 overhead walking lunges (45#/25#)
• 3 laps 
• 40 overhead walking lunges 
• 2 laps
• 50 overhead walking lunges
• 1 lap

____________________________

post name and time to white board

"Monday squats"

Back Squat 5x5 @75% of FS 1RM

For time(reps can be broken down anyway the athlete wants)
30 KB box step ups(24/16)
30 pull ups
90 banded good mornings
15 min time cap

Conditioning: 8 December 2014

Strength:
4RNFT

• 7 Tempo Goblet Squats (AHAP).  5 count lower into squat, 1 count up.  No rest in bottom.  One second rest between reps.
• 12 (6L/6R) lunges.  2 count into lunge and explosive power up
• rest 2 min.

WOD:
In 5 min complete:

• 50 wall balls (20#/14#)
• max lateral jumps

rest 2 min

In 5 min complete:

• 75 double unders (3:1 for singles)
• max kettlebell swings (24/16)

rest 2 min

In 5 min complete:

• 800m row
• max slam balls (18kg/12kg)

*Score = lateral jumps + kettlebell swings + slam balls
____________________________
post name and score to white board

Team series WOD 3 "Four stations of frustration"

Movement-A is that station’s team goal and both athletes will work towards achieving this goal

At the count of 3,2,1 GO…Both athletes will start at station #1.

Athlete #1 will perform movement-A as the other athlete #2 performs movement-B. When athlete #2 completes the reps for movement-B, the athlete #1 must stop and both athletes switch movements. Athlete #2 will continue where Athlete #1 had stopped. Athletes will continue switching till the team completes the reps for movement-A. Once the reps for movement-A are complete the team move on to the next station.

Station I
A) 30 Power Snatches (95/65)(65/45)
B) 10 Dips(Parallel bars)
Scaled dips performed on floor parallettes

Station 2
A) 50 Box Jumps (24”/18”)
B) 5 Bar over burpees

Station 3
A) 50 Deadlifts (225/135)(135/95)
B) 10 abmat situps

Station 4
A) 50 KB Swings (24/16)
B) 10 Push Ups

Strength & Conditioning: 5 Dec 2014

Strength/Skill:

• 3 position snatch work

WOD:
For time

• 9 deadlifts@225/165
• 3 strict pull up
• 50 m sprint
• 6 deadlifts 
• 6 strict pull up
• 50m sprint 
• 3 deadlifts 
• 9 strict pull up
• 50 m sprint

_______________________

post name and time to board

Conditioning: 5 Dec 2014

WOD:

10x  (first 5 done at increasing weight Rx=body weight.  next 5 done same weights descending -starting with body weight.)

• 40m sled pull (moving forward)
• 40m sled drag (moving backwards)

If time:

3RNFT

• 25 situps
• 25 leg raises

Strength & Conditioning: 4 Dec 2014

Strength:

• Front squat 3RM

WOD:
EMOTM for 6 mins

• Odd 5 hang squat cleans(AHAP)
• Even 40 double unders 

Rest 1 min

EMOTM for 6 mins

• Odd 3 hang squat cleans(increase in weight from first 6 mins)
• Even 40 double unders 

Conditioning: 4 Dec 2014

Strength:
5RNFT:

• 5 Kneeling Hip Extensions. 
• 5L/5R Single Leg RDL (AHAP) 

WOD:
50-40-30-20-10

• Russian Twists

10-20-30-40-50

• Double Unders

*max effort push-ups after each round
_______________________
post name and time to board

Strength & Conditioning: 3 Dec 2014

Strength:

• Pull up progression 

WOD:
6RFT

• 50 m prowler push(140/90)
• 10 evil wheels 

_______________________

post name and time to board

Conditioning: 3 Dec 2014

Strength:

• Pull-up progression

WOD:
5RFT

• 10 KB cleans
• 10 burpees
• 500m row 

_______________________
post name and time to board

Strength & Conditioning: 2 Dec. 2014

Strength:

• Push jerk/split jerk (2+1) working up to a heavy triple 

WOD:
OTMEM (15 min time cap)

• 5 push press@95/65
• max effort burpess

WOD finishes when you reach 100 burpees or 15 min.

____________________________
post name and last minute finished

Conditioning: 2 Dec. 2014

Strength:
5RNFT:

• 5 Floor Press
• 5L/5R Box Supported Rows

WOD:
3RDS:

• Sprint 1 lap
• rest 30 sec.
• Sprint 1 lap
• rest 30 sec.
• Sprint 1 lap
• rest 30 sec
• Max Slam Balls (18k/12k)
• rest 1:30

White Board: 24 Nov - 28 Nov