Sunday 05.04.2014

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Announcement:  There will be Open Gym from around 1:30-? We will be working on the office area all afternoon so feel free to come do a WoD or come do some skill work!

Metcon

“Free Intro Fun”

6-10 Minute AMRAP

10 Squats

10 Push-ups

10 Sit-ups

 

 

Friday 05.02.2014

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Strength

Jerk

3 Rep Max

Then

3×3 @ 90%

Metcon

10 Minute AMRAP

250m Run

50’ Handstand Walk

 15 Ground to Overhead (25/45)

Thursday 05.01.2014

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Strength

2 Front Squats

EMOTM for 8 Minutes

*85% of 1RM

Metcon

30 Snatches (63/95)

30 Handstand Push-ups

30 Wallballs (14,9ft/20,10ft)

30 Toes to Bar

30 Backsquat (63/95)

 

Wednesday 04.30.2014

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Announcement:  Please do not park in front of the Brink’s fence across the street if you attend the 4:15p or 5:15p classes.  Thanks

Announcement:  Also I forgot to record the 1RM Deadlifts for the leader board before I erased it this morning.  I think I know the guys, Dan and Rick 505, and Josh S 475.  If that is not correct let me know.  But I do not remember the top 3 ladies scores if you can help me remember that would be great.  Thanks again.

Metcon

5 Rounds

3 Minute AMRAP

6 Lunges (93/135)

12 KB Swings (35/53)

6 Burpees

1 Minute Rest

 

Tuesday 04.29.2014

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Strength

8 Shoulder to  Overhead

EMOTM for 6 Minutes

7th Minute AMRAP

Metcon

“Annie”

50-40-30-20-10

Double Under

Sit-ups

Then,

50 Squats

 

Extra Credit 4/28-5/3

4/28-5/3

Gymnastics

Day 1

4 Sets of:

15 Push Up

10 Strict Chin Up

5 High Box Jump

Day 2

10 Minute AMRAP (For quality not speed)

5 Bridges

:30 Pancake

:20 Hang at bottom of a dip

https://www.youtube.com/watch?v=icaZnC8AZgQ

https://www.youtube.com/watch?v=HXCFB69CCTU

Day 3

10 Minute AMRAP (For quality not speed)

20 Hollow Rocks

20 Superman Rocks

10 Broad Jumps

https://www.youtube.com/watch?v=e2kmOnrwIQU

https://www.youtube.com/watch?v=rt1br5xs7kI

Day 4

3 Sets of:

1:00 Left Leg Split

1:00 Right Leg Split

https://www.youtube.com/watch?v=U7tBCJyIYDk

Day 5

4 Rounds (Not for time)

15 Elevated Push Up

30 Double Unders

*Courtesy of breakingmuscle.com

 

Monday 04.27.2014

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Strength

Deadlift

1 Rep Max

Then

3-5×1 @ 90%

Metcon

10 Minute AMRAP

5 Clean and Jerks(133/205)

20 Pistols

Friday 04.25.2014

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Happy Birthday Amanda!

(Sorry I couldn’t find any pictures)

Strength

3 Overhead Squats

EMOTM for 8 MInutes

Metcon

21-15-9

Burpees

Thrusters (63/95)

Toes to Bar