Thursday March 14

WOD:

10 min AMRAP

5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jump (24/20)

Wednesday March 13

                                                       Jason Kalipa on the Muscle Up

Warm Up:

10 Turkish Get Ups
50 Pull Ups



Skill:

Muscle Ups
Stretch Shoulders

WOD:

5 Rounds

250 m Row
5 Muscle Ups

Tuesday March 12

Warm Up:

30 Wall Ball
20 Box Jumps
30 Ring Rows
40 Butterfly Sit Ups


Skill:

Hand Stand and Hand Stand Push Up

WOD:

21 - 15 - 9

Snatch(115/75)
Hand Stand Push Ups

Monday March 11

Warm Up:

20 Spiderman Push Ups
2 Lengths Dragon Crawl
2 Lengths Bear Crawl


Skill:

Strict Press
5 - 5 - 5 - 5


WOD

CINDY

20 min AMRAP

5 Pull Ups
10 Push Ups
15 Squats

This a great benchmark Workout to test where you have come so far!

Saturday March 9

WOD

Partner WOD

Partner of twos

Partner A performs as many Pull Ups as Possible while partner B performs 100 Jump Rope
Switch
Partner A performs as many Push Ups as Possible while partner B performs 500 m Row
Switch
Partner A performs as many Squats as Possible while partner B performs 8 Lengths Bear Crawl
Switch

Score equals total pull ups, push ups, and squats completed together!

Friday March 8

Warm Up

Run 400 m

An test for a total of 2 min


Skill:

Clapping Push Up assortments

Or

100 Push Ups for Time


WOD:

21 - 15 - 9

Crucifix Push Us
Jumping Lunges
Ring Rows
Forward Rolls

Thursday March 7

Warm Up:

50 Overhead Squats (45/35)


Skill:

Shoulder Stretching!



WOD:

Get as far as you can in 17 min:

40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/65)
20 Burpees
30 Snatch (165/85)
10 Burpees
30 Snatch (210/100)

Wednesday March 6

Warm Up:


Row 500 m
Stretch Quads up Against the Wall 2 min per side
2 min Horizontal Splits


Skill:

Max Push Ups
Max sit s in 1 min
Max Strict Pull Ups



WOD:

10 Dumbbell / Kettle Bell Squat Cleans (50/35)
20 Overhead Pistols (45/35)
30 Box Jump (30/24)
40 Pull Ups (less resistance than normal)
50 Wall Ball (20/14)


Competitors Work 5 - 5 - 5 Press

Tuesday March 5

Warm Up:

100 Butterfly Sit Ups
50 Push Ups
30 Strict Pull Ups


Skill:

Overhead Squats
5 - 5 - 5 - 5


WOD:


3 Rounds

10 Kettle Bell Snatch (53/35)
20 Toes to Bar
30 Weighted Lunges (45/25)

Monday March 4

Warm Up:

100 Push Ups
100 Squats


Skill:

Rope Climb



WOD :

DIANNE

21 - 15 - 9

Dead lifts (225/155)
HSPU

Friday March 1

6:30 pm class is canceled for dodge ball in Rifle

Warm Up:

7 min of Burpeea

Skill:

30 Squat Snatch 70% of Max

WOD:

17 min AMRAP

5 Bench Press
15 Overhead (115/75)
25 ButterFly Sit Ups

Thursday February 28

Warm Up:

150 Squats
100 Push Ups



Skill:

1 Rep Max Deadlift



WOD:

3 Rounds

7 Muscle Ups
10 Snatch Grip Weighted Lunges

(3 Pull Ups and 3 Dips = 1 Muscle Up)

Wednesday February 27

Warm Up:

500 m Row
40 Toes to Bar
30 Wall Ball
20 OverHead Pistols

Skill:

Hand Stand Walking

WOD:

5 Rounds for Time

Hand Stand Push Ups
Dead lifts (275/165)

Tuesday February 26

Warm Up

50 Front Squats (45/35)
40 Push Ups
30 Pull Ups

Skill:

Front Rolls

WOD:

AMRAP 16 min

5 Front Squat (185/135)
2 Lengths Bear Crawl
500 m Row

Monday February 24

Warm Up:

30 Overhead Pistols
40 Pull Ups
50 Push Ups


Skill:

100 Double Unders

WOD:

ISABEL

30 Snatches (135/95)

Friday February 22

Muscle Up Drills

Warm Up:

Run 800 m
Stretch with lacrosse ball on back (5 min)

Skill:

L- Sit and Muscle Ups


WOD:

4 Rounds for Time

5 Muscle Ups
5 Front Squats (225/155)

Thursday February 21

Mobility WOD

Motivation and Where to Find It

Warm Up:

3 Rounds of CINDY
5 Pull Ups
10 Push Ups
15 Squats

Shoulder Blade Stretch 2 min each side!

Skill:

Squat Snatch

5 - 4 - 3

WOD:

10 Squat Snatch (135/95)
20 Kettle Bell Swings (70/53)
30 Wall Ball
20 Kettle Bell Swings (70/53)
10 Squat Snatch (135/95)

Wednesday February 20

Mobility WOD

Shoulder Press

Warm Up

100 Butterfly Sit Ups

3 min Horizontal splits

10 Stretching / Mobilization


Skill:

Strict Press

5 - 5 - 4 - 3 - 3


WOD:

1 Rope Climb
10 Hand Stand Push Ups
1 Rope Climb
20 Burpees
1 Rope Climb
30 box Jumps (24/30)
1 Rope Climb
40 Double Unders
1 Rope Climb
50 toes to Bar

Tuesday February 19

                                            


Warm Up:

Row 500 m

Max Toes to Bar
Max Push Ups
Max Air Squats (perfect form)


Skill:

Hand Stand Walk (max hand stand or hand stand walk)

WOD:

Row 2,000 m Row

Monday February 18

Goal Setting

Mobility WOD

Warm Up:

50 Burpees



Skill:

50 Overhead Pistols

WOD:

"ANGIE"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats