Monthly Archives: September 2017

WOD (AMRAP in 10) 3 rope climbs 5 HSPU 7 OHS @115/75# REST 5:00 (AMRAP in 10) 3 rope climbs 5 HSPU 14 OHS @95/65# REST 5:00 (AMRAP in 10) 3 rope climbs 5 HSPU 21 OHS @75/55#

STRENGTH (E1:30 x 5) Snatch deadlift w/2 sec pause @position 2 + 2 Power snatch @65% WOD (21-15-9 reps for time) Bar facing burpees Power cleans @135/95#

SKILL (EMOM x10) MIN 1: 5 kip swings MIN 2: 15 tuck ups TEAM WOD (FOR TIME) 100 cal row 100 Kb swings @50/35# 100 abmat sit-ups 100 box jumps @24/20” *Teams of 2, break reps up how ever you choose.

STRENGTH (EMOM x 10) 3 Front squats @10# WOD (AMRAP in 10) 3 T2B 3 Thrusters @95/65# 25 double unders 6 T2B 6 thrusters 25 double unders 9 T2B 9 thrusters 25 double unders *continue the pattern until time runs out

SOME OF YOU MAY REMEMBER THIS BOARD BACK AT OUR OLD GYM. ITS BACK! THE EXTRA WORK BOARD ISN’T FOR THE COMPETITORS. THEY HAVE THEIR OWN STUFF. THIS IS FOR EVERYONE ELSE LOOKING TO BURN EXTRA CALORIES, WORK ON SKILLS TO IMPROVE THEM QUICKER, OR TO HELP WITH COMPETING AT A LOCAL COMPETITION OR TOContinue reading “TUESDAY”

STRENGTH (EMOM x10) 3 bench press @+5# WOD (3 rounds for reps) 1:00 wallball @20/14# 1:00 DB snatch @50/35# 1:00 hand release push ups 1:00 air squats 1:00 cal row 1:00 rest

CORE WOD (EMOM x 10) Min 1: tuck hold :20 + 5 v-ups Min 2: 25 superman TEAM WOD (For time:) 50 wall-ball shots 30 power cleans @115/75# 50 wall-ball shots 20 power cleans @135/95# 50 wall-ball shots 10 power cleans @185/125# *wallballs must be done 25/25 *cleans broke as choose

STRENGTH (EMOM x 10) 3 Shoulder Press @+5# WOD (21-18-15-12-9-6-3 reps for time) Shoulder to overhead @95/65# *after each round of shoulder to overhead you must run 200 meters

THE 6:30 AM STRENGTH Power Clean + Squat Clean + Push Jerk + Spit Jerk 1RM WOD (16:00 Clock) 1 mile run *with remaining time AMRAP* KB swings @50/35# thrusters @95/65#

THE TEAMS FOR HALLOWEEN HAVOC! WHICH ONE DO YOU THINK IS YOUR TEAMS NAME? I HATE THE RUNS SNATCH & SNIFF TIGHT BUTTS & SWEATY NUTS SALUTE THE GLUTES FLEXUAL HEALING BEAUTY AND THE BEARD THRUSTER?! I BARELY KNOW HER. GYM CLASS HEROES MOM JEANS & POWER CLEANS BURPEES RHYMES WITH HERPES ROWING PAINS YOURContinue reading “WEDNESDAY”

TEAMS HAVE BEEN PICKED! KEEP AN EYE OUT FOR SOME GOOD OLD FASHION TRIVIA TO WIN A CHANCE TO FIND OUT YOUR TEAM THIS FRIDAY OR NEXT FRIDAY. STRENGTH (EMOM x10) 3 back squats @+10# WOD (FOR TIME) 100 double unders 800 meter run 100 air squats 800 meter run

WOD (FOR TIME) 2000 meter row buy in (3 rounds) 12 power cleans @115/75# 12 push jerks @115/75# 100 abmat situps cash out

SKILL (EMOM x10) 1: 5 T2B 2: 5 push ups w/3 second pause 1″ off floor PARTNER WOD (10 rounds for time) 10 Kb swings @50/35# 10 burpee

THE 4:30PM CLASS WILL BE CLOSED FOR TODAY. JORDYN IS GETTING PRESENTED HER BIKE FROM MULLIGANEERS. STRENGTH (EMOM x10) 3 front squats @+10# WOD (21-15-9 reps for time) Squat cleans @95/65# Pull-ups

WOD (AMRAP in 14) 80 cal row 40 HSPU 60 box jumps @24/20# 30 DB push Press @50/35# CORE (3 rounds for reps) 1:00 plank 20 abmat sit-ups 1:00 hollow hold 20 toe taps 1:00 REST

STRENGTH (E1:30 x 5 sets) 1 pause power clean + 1 squat clean @65% WOD (10-9-8-7-6-5-4-3-2-1 reps for time) Wallballs @20/14# Deadlift @185/125# Bar facing burpees

SKILL (3 rounds) 5 snatch pulls 5 clean pulls 10 L-Sit shoot throughs Max tuck hold REST 1:00 WOD (AMRAP in 20) 400 meter run 12 T2B

DON’T FORGET TONIGHT THE STRENGTH CLASS STARTS BACK UP WITH A NEW CYCLE. STRENGTH (EMOM x 10) 3 Bench Press @+5# WOD (AMRAP in 10) 30 double unders 15 Alt. DB snatches @50/35#

HALLOWEEN HAVOC IN HOUSE THROWDOWN WOD DETAILS FOR “THE MOUNTAIN” (For time) 10 synchronized abmat sit-ups 20 deadlift @155/105# 30 sand bag cleans @100/55# 40 KB swings @50/35# 100 burpees, regional style 40 KB swings @50/35# 30 sand bag cleans @100/55# 20 deadlift @155/105# 10 synchronized abmat sit-ups THIS WOD CAN BE BROKEN UP ANDContinue reading “SATURDAY”

GREAT JOB TO JOHN FOR QUALIFYING FOR THE TEENAGE DIVISION OF THE GRANITE GAMES. HE WILL BE COMPETING THIS WEEKEND IN MINNESOTA! GOOD LUCK JOHN! WOD (FOR TIME) 900 meter run 40 push press @95/65# 30 box jumps @24/20” 20 snatches @95/65# POST WOD (20 minute clock) 10 cal row 10 cal bike 5 bearContinue reading “FRIDAY”

NEXT WOD DETAILS FOR THE HALLOWEEN HAVOC IN HOUSE THROWDOWN “DEATH BY CARDIO” (AMRAP in 16) 300 meter run 60 bar hops 300 meter row 60 bar hops .5 mile bike THIS WOD WILL BE DONE RELAY STYLE. PARTNER 1 WILL RUN 300 METERS THEN TAG PARTNER 2 WHO WILL RUN A 300. THIS WILLContinue reading “THURSDAY”

SKILL (4 rounds not for time) 7 push-up w/ pike sliders 9 foot wraps on rope 16 wallball sit-ups @20/14# REST 1:00 WOD (5 rounds for reps) 1:00 bench press @95/65# 1:00 row for calories 1:00 DB thrusters @50/35# 1:00 REST

FIRST WOD DETAILS! THIS WILL NOT BE THE ORDER ON THE DAY OF THE HALLOWEEN HAVOC IN HOUSE THROWDOWN. “HOLDING KAREN” (10 rounds for time) 15 wallballs @20/12# (9ft target) *must do 4 DB snatches @40/25# to switch THE WORKOUT WILL START WITH ONE PARTNER PERFORMING WALLBALLS AND THE OTHER PARTNER HOLDING THEIR DUMBBELL WITHContinue reading “TUESDAY”

Tomorrow for Labor Day we will be open for only the morning classes. 5:30AM, 6:30AM, 8:30AM, 9:30AM. All evening classes are cancelled. Enjoy your day off Tuesday will be back to normal schedule. STRENGTH (EMOM X10) MIN 1: kipping LAT Pullups MIN 2: 7 v-ups + 15 count hollow hold WOD (5 rounds For time)Continue reading “MONDAY”

STRENGTH (E2:00 for 5 sets) 1 Pausing snatch + 1 power snatch @60% *pause 2 sec mid shin *pause 2 sec at knee *pause 2 sec at position 1 TEAM WOD PARTNER 1: 400 Meter Run PARTNER 2: AMRAP Wallballs @20/14# PARTNER 2: 400 Meter Run PARTNER 1: AMRAP Deadlifts @135/95# PARTNER 1: 400 MeterContinue reading “SATURDAY”