Monthly archives: November, 2015

This will be a Pain in the Butt!

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Strength-

6 Rounds

6/6 Back Racked Lunges

12 Heavy Russian Swings

 

WOD

EMOMx 10

6 Deadlifts (255/175)

Remain Time Max Double Unders

 

 



Only a Day Late

A Special Birthday to the Yound Gun, it's only 1 Day Late

A Special Birthday to the Young Gun, it’s only 1 Day Late

Another Special Workout for one of our own Coach Tommy. Make Sure if you see him you wish him a HAppy Birthday!!!!

WOD

19:95 AMRAP
Buy in: 29 squat cleans (135/95)
11 Def HSPU (4″/2″)
11 TTB
11 Box Jump Overs (24″/20)



Burning off that Second Slice of Pie

Saturday
Partner workout
Partner 1
3 rounds of Cindy

5 pull ups

10 Push Ups

15 Air Squat
Partner 2 can start their 3 rounds of Cindy as soon as Partner 1 finishes
When partner 1 finishes Cindy they can begin performing
15 Burpees –
30 Hang Power Cleans (135/95)
30 Box Jumps (24/20)
30 Ab Mat Sit-ups
15 Burpees
20 Front squats (135/95)
20 HSPU
20 Ab mat sit-ups
15 Burpees
Partner 2 will follow Partner 1 after they finish their 3 rounds of Cindy. Partner 2 can not start an exercise until Partner 1 finishes that exercise. Time stops when PArtner 2 finishes last set of Burpees



Open Gym

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Open Gum Tomorrow

10am-12pm



Thanksgiving Day Massacure

Today’s class at 8am ONLY

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3 Ships

Running clock
Nina-
21-15-9
Deadlift (225/ 155)
TTB

Rest 3:00

Pinta
3 RFT

15 Kb Swings (53/35)

20 Bar Facing Burpees

Rest 3:00

Santa Maria
4 RFT
8 Sumo Deadlift High Pulls (135/95)
16 Push ups



Kellner’s Day!!

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Happy Birthday Coach Mike Kellner! In honor of his birthday we have a wonderful workout planned for you guys including his favorite and least favorite movements.

WOD:

10-1

Power Cleans (185/125)

Double Unders x 5

— Then —

Find a Heavy 1 Split Jerk from the rack

 



Did you get Fitter???

Strength-

EMOMx10

3 Touch and Go Snatches

 

WOD

14.2/15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds



Demarco’s Day!

Happy Birthday Coach Mike D!!! Make sure you wish him a Happy Birthday when you come in for class!

Happy Birthday Coach Mike D!!! Make sure you wish him a Happy Birthday when you come in for class!

Happy Birthday to the One and Only Coach Mike D.

Here is a Workout HE designed full of some of his favorite Movements. And one of his biggest weakness. Have Fun!

 

Strength-

Work Up to a 1RM Thruster

 

WOD

“Little Mike”
11 Burpee Box Over (24/20)
23 S2OH (95/65)
11 Burpee Box Over
23 Front Squat
11 Burpee Box Over
23 Thruster
89 Wall Balls (20/14)



Saturday Sweat

New member Debbie learning to mobilize with Coach Tommy

New member Debbie learning to mobilize with Coach Tommy

 

WOD

Partner WOD

teams of 2

400m Run- Start and Finish together

—then—-

20 RFT

Alt. Rounds

10 Wall Balls (20/14)

15 HR Push Ups

20 Plate Ground to Overhead (45/25)

 

Cash Out: 100 Burpees to a plate

 



What Happened to the Clock?

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Strength-

1.)

A) Back Squat

8×1 @85-90% ( continue to increase if feeling good- No Misses)

B) Box Jump 8×3 @ 70-75% of 1 RM Box Jump

 

2.)

WOD

5 RDs (Not For Time)

8 BB RDL ( 60% of 1 RM today)

12 Heavy Russian KBS

 

3.)

Weekness Work



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