To attend the 9:30am class, you must sign up the night before

Update for the 9:30am crew!!! PLEASE READ! Attendance has dwindled over the past few months for the 9:30am class. Seems like most of you are preferring the noon class as of late, which is great! We’ve talked a little bit about cancelling the 9:30 class but judging by last years summer, it’ll get busy again once the school schedule switches up.

So, for now, we are asking that if you would like to come to the 9:30am class, please sign up by 10pm the night before. If no one is signed up for the class by then, there is a chance that there won’t be a coach here in the morning. If your name is on for the class, we’ll be here. On that note though, if you sign up and have us come in for the morning, please come to class. It makes for some pretty grumpy coaches to come in to an empty gym for the hour because someone took their name off last minute.

Please let me know if you have any questions!

Saturday 4/25/15

WOD:
For time
800 m run
30 DB snatch (45/30) – 15 each arm
15 box jump (24/20)
400 m run
30 DB snatch (45/30)
15 box jump (24/20)
200 m run
30 DB snatch (45/30)
15 box jump (24/20)
200 m OH plate carry (45/25)

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R.E.D. Friday 4/24/15

Strength/Skill:
Turkish get-ups
1-1-1-1-1 – Each arm. Progressive loading.

WOD:
For time
40 KB snatch (53/35) – 20 each arm
40 wall balls (20/14)
40 KB sumo deadlift high pulls (53/35)
40 sit ups
40 lunge steps – 20 each leg
40 KB swing (53/35)
40 push press (45/35)
40 burpees

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Thursday 4/23/15

WOD:
10 min AMRAP
5 handstand push ups
10 pistols
15 pull ups

Rest 5 min

10 min AMRAP
5 pull ups
10 push ups
15 air squats

*Score for total rounds and reps

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Wednesday 4/22/15

Happy birthday Kerinsa! We’ve so enjoyed having you and Jack in the gym. You have come in darn near every day since you started and the progress shows! Keep up the good work.

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Strength:
Deadlift
5 reps @ 60% of 1 RM
5 reps @ 65% of 1 RM
5 reps @ 70% of 1 RM

WOD:
3 roundsĀ  of 3 min AMRAPS
500 m row
Max toes to bar

*Rest 3 min between rounds. Row 500 m as fast as possible and with remaining time do max toes to bar.

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Tuesday 4/21/15

Strength:
Strict press
5 reps @ 60% of 1 RM
5 reps @ 65% of 1 RM
5 reps @ 70% of 1 RM

WOD:
“Nancy”
5 rounds
400 m run
15 OH squats (95/65)

*25 min time cap

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Monday 4/20/15

Strength:
Back squat
5 reps @ 60% of 1 RM
5 reps @ 65% of 1 RM
5 reps @ 70% of 1 RM

*Max strict pull ups between each set of back squat (3 sets total)

WOD:
5 rounds
5 power cleans (135/95)
8 burpee lateral hops

*Try to make the power cleans touch and go.

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Saturday 4/18/15

WOD:
10-9-8-7-6-5-4-3-2-1
Kettlebell swing (53/35)
1-2-3-4-5-6-7-8-9-10
Push up

Then…

10-9-8-7-6-5-4-3-2-1
Burpee
1-2-3-4-5-6-7-8-9-10
Sit up

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R.E.D. Friday 4/17/15

Happy birthday to Krista! You’ve put in so much work over the past year and a half, keep it up! We’re proud of everything that you’ve overcome so far.

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WOD:
“Kelly”
5 rounds
400 m run
30 box jumps (24/20)
30 wall balls (20/14)

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Thursday 4/16/15

Strength:
Deadlift
5 reps @ 75% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 95% of 1 RM

WOD:
5 rounds (90 second rounds)
10 OH barbell lunges (95/65)
Pull ups

*After OH lunges, perform as many pull ups as possible with the remaining time.

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Wednesday 4/15/15

Strength:
Strict Press
5 reps @ 75% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 95% of 1 RM

WOD:
4 rounds
1 min – Push press (45/35)
1 min – Plank hold
1 min – Chinese plank hold

*Score for total reps of push press. If you need to break during the planks, thats ok. Just try to spend as much time as you can in that position. Try to hold out as long as possible.

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Tuesday 4/14/15

Strength:
Back squat
5 reps @ 75% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 95% of 1 RM

*Perform a set of 5 weighted pull ups between sets of back squat (3 sets total)

WOD:
8 min AMRAP
20 double unders
10 pistols – 5 each leg
5 burpees

*Score for rounds and reps

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Monday 4/13/15

WOD:
8 rounds
6 squat cleans (115/75)
12 knees to elbow
200 m run

*25 min time cap

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Saturday 4/11/15

WOD:
For time
800 m run
40 KB swings (53/35)
30 sit ups
20 push ups
10 box jumps (24/20)
400 m run
10 box jumps (24/20)
20 push ups
30 sit ups
40 KB swings (53/35)
800 m run

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R.E.D. Friday 4/10/15

Endurance:
Row
4000 m partner row – partner switch every 500 m

– or –

4×500 m solo row – rest 2 1/2 min between rows

*20 min time cap

WOD:
21-15-9
Floor Press (135/95)
Pull up

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Thursday 4/9/15

Strength:
Deadlift
3 reps @ 80% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 90% of 1 RM

WOD:
12 min EMOM
Odd min – 5 DB snatch each arm (45/30)
Even min – 5 burpee box jumps (24/20)

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Wednesday 4/8/15

Strength:
Strict press
3 reps @ 80% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 90% of 1 RM

WOD:
Sprints
8×100 m

*The walk back to the start is your rest

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Tuesday 4/7/15

Strength/Skill:
10 min EMOM
2 power snatches – heavy

WOD:
“Karen”
For time
150 wall balls

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Monday 4/6/15

Strength:
Back squat
3 reps @ 80% of 1 RM
3 reps @ 85% of 1 RM
Max reps @ 90% of 1 RM

*15 GHD sit ups between back squats (3 sets total)

WOD:
10 min AMRAP
10 pull ups
8 power cleans (135/95)

*Score for rounds and reps

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Saturday 4/4/15

WOD:
“Jack”
20 min AMRAP
10 push press (115/85)
10 KB swings (53/35)
10 box jumps (24/20)

*Score for rounds and reps

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