Tuesday November 19

Warm Up:

30 Sit Ups

30 Leg Lifts

50 Lunges

Skill:

10 min L- Sit

WOD - 

4 min Total Planke Hold

Then

2 Rounds of

25 Weighted Push Ups (55/35)

15 Burpee Pull Ups 

Monday November 18

Warm Up:

500 m Row

5 Rope Climbs

20 Toes 2 Bar

Strength:

3 Rounds

5 Light

5 Medium

5 Heavy

Overhead Squat

WOD:

21-18-15-12-9-6
Sumo Deadlift High Pull (115/75)
Wall Ball (20/14)

Friday November 15

Warm Up

500 m Row

Stretch

Skill:

Clean and Jerk

1 Rep

WOD:

Beauty and the Beast

10 Pistols

20 Squat Cleans

30 Burpee Bar Jumps

40 Push Jerks

30 Burpee Bar Jumps

20 Squat Cleans

10 Pistols

Thursday November 14

Skill:

Stretch!!!

Entitle Bell Swings

100 Push Ups

WOD:

"Rowing Helen"

3 Rounds

12 Pull Ups

21 Kettle Bell Swings

500 m Row

Wednesday November 13

Strength:

EMOTM 12 min

3 Squat Snatch

WOD:

Tabata

Hand Stand Push Ups

Pull Ups

Leg Lifts

Pistols

Tuesday November 12

Strength:

Bench Press

3 Rounds

5 Light

5. Medium

5 Heavy

WOD:

3 Rounds

4 Rope Climb

12 Deadlift

Monday November 11

WOD:

“Omar”

For time:

10 Thrusters (65/95)

15 Bar-facing burpees

20 Thrusters

25 Bar-facing burpees

30 Thrusters

35 Bar-facing burpees

Friday November 8

Strength:

Tabata:

HSPU

Weighted Lunges (55/35)

WOD:

AMRAP 15 min

2 Rope Climbs

6 Thrusters (185/115)

Very Athletic Vilma!

Thursday November 7

Strength:

10 Skin the Cats

WOD:

15 Wall Climbs

20 Pistols

25 Bupees

30 Double Unders

500 m Row

30 Double Unders

25 Bupees

20 Pistols

15 Wall Climbs

For Saturday expect this WOD in the morning.

WOD 1

10 min Cindy  AMRAP

5 Pull Ups

10 Push Ups

15 Squats

WOD 2

Men and Women Conga Lines of 

10 Push Ups

5 Burpees

1 Clean and Jerk

Increase by (10/5) every time everyone goes through.

WOD 3 

1/2 of  Heavy RYAN

35 Squat Snatch (95/65)

Break

Weight Lifting

Wednesday November 6

R

Swing Sally Up:

Push Ups

WOD:

AB Day

5 Rounds

30 ButterFly SitUps

20 Leg Lifts

1 min Planke

Tuesday November 5

Rt

Strength:

100 Strict Push Ups

WOD:

2 Rounds 

30 Wall Ball

10 Hang Squat Cleans

Then

50 KB Swimgs

Monday November 4

Warm Up:

2 Rounds

10 Hand Stand Push Ups

5 Strict Pull Ups

20 Pistols

Skill:

OverHead Squat Technique

WOD:

The Bull WOD minus the Run
2 RFT 
200 Double Unders 
50 Overhead Squats (135lb) 
50 Pull Ups 

Friday Nov 1

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

I love Halloween!

Thursday October 31

HAPPY HALLOWEEN

COSTUME WOD

Costume is encouraged!

Super Hero Themed

1 Bat Rope Climb

2 Lengths Spider-Man Crawl

10 Hulk Deadlifts

20 Decimator Slam Ball

30 Chest 2 Bar Push Ups

20  Decimator Slam Ball

10 Hulk Deadlifts

2 Lengths Spider-Man Crawl

1 Bat Rope Climb

Reminder 6:30 WOD is Cancelled.

Wednesday October 30

Reminder that Thursday is Halloween and the Party. We will be having a 4:30 class and then we will be closed the rest of the night for the party at Shellie's! Make sure to wear your costume!

Warm Up:

50 Ring Dips

50 Squats with (95/65)

50 butterfly Sit Ups

Skill:

Tabata

Toes to Bar

Burmese

WOD:

2 Rounds

8 Lengths Sled Pulls

80 Double Unders

16 Weighted Lunges 

Tuesday October 29

Strength:

3 Rounds Press

5 Light

5 Medium

5 Heavy

WOD:

10 Rope Climbs

Then

2 Rounds

500 m Row

15 Push. Press (135/95)

Monday October 28

DIANNE

21 - 15 - 9

Deadlifts

HSPU

Saturday

Skill:

Back Lever

WOD:

Tabata Are you Kidding Me

For those that can MUs

L-Sit Pull Ups

Pull Ups

Ring Rows

Friday October 25

Warm Up:

30 Ring Push Ups

20 Toes to Bar

10 HSPU

Skill: Squat Cleans

WOD:

2 Rounds

2 Rope Climb

15 Squat Cleans

2 Rope Climbs

20 Kettle Bell Swings

Thursday October 24

Warm Up:

50 Wall Ball

4 Rope Climbs

Strength:

Tabata

Butterfly Sit Ups

Leg Lifts

WOD:

3 - 5 - 7 - 9 - 11

Burpees

Front Squats

Push Press

100 m Farmers Carry

DO YOU HAVE SOME CAPTAIN IN YOU?

Wednesday October 23

Warm Up:

3 Rounds of

20 Butterfly Sit ups

10 Leg Lifts

1 Length Dragon Crawl

Strength:

50 Toes to Bar

WOD:

CINDY

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Tuesday October 24

75 Squat Snatch

Monday October 21

Loose

Warm Up:

Slosh Pipe Obliques - 30

Sledge Hammer 40

Wall Ball 30

Plate Drag 6 Lengths

Strength:

Front Squat 3 Rounds

5 Light 

5 Medium

5 Heavy

WOD:

3 Rounds

6 Black Matt Length Sled Pull

10 HSPU

Friday October 18

Warm Up

3 Rounds

2 (1/2) length plate drag

20 sit Ups

10 Leg Lifts

Skill:

Wall Ball and Box Jump

WOD:

Fight Gone Bad

Wall ball (20 lb, 10 ft target), for reps Sumo deadlift high-pull (75 lb), for reps Box jump (20″), for reps Push press (75 lb), for reps Row, for calories

For total points (count reps + calories) in 3 rounds

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday October 16

Warm Ups:

50 Wall Balls

Strength:

EMOTM for 12 min

Odd min - 10 Chest to Bar / Ring Push Ups

Even min - 12 Deadlift (315/225)

WOD:

5,000 m Row / 500 Double Unders

Wednesday October 16

Warm Up:

3 Rounds of CINDY

5 pull Ups

10 Push Ups

15 Squats

Skill:

50 Pistols

WOD:

Go for PR

FRAN

21 - 15 - 9

Thrusters

Pull Ups

Quick Paleo Pancake Recipe That is Amazing!

2 Bananas (ripe)

4 eggs

1 teaspoon baking soda

1 teaspoon cinnamon

1 tablespoon coconut butter / butter

1 tablespoon almond butter

1 tablespoon vanilla

ENJOY

Tuesday October15

JWarm Up:

30 Slam Ball

50 Sledge Hammer

40 Slosh Pipe Obliques

40 Double Unders

Skill:

Knees to Elbow / Toes to Bar / kipping

WOD:

30 Pull Ups

2 Lengths Bear Crawl

30 Wall Ball

2 Lengths Bear Crawl

30 Smooth Deadlift High Pulls

2 Lengths Bear Cawl

Monday October 14

Warm Up:

4 Rounds

1 Length Plate Drags

1 Rope Climb

Strength:

3 Rounds of Front Squat

5 Light 

5 Medium

5 Heavy

WOD:

For Time Complete:

100 Weighted Lunges

What's the catch...? (Every Minute on the Minute perform 10 Chest to Bar Push Ups)