10/2/14

OCTOBER PAYMENTS NOW DUE

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WARM UP

Athlete’s Choice

OPEN GYM

OR

OLY BOARD

OR

WOD

In teams of 2:

Buy-In
50 Sit-ups
50 GHD Back Extentions
Both partners working, one starts on sit-ups and one on back ext then switch.

Then:
20 Sled Push 135/95
Across the parking lot and back. 1 person works while the other rest. Each person does l0 sled pushes.

Cash-Out
50 Sit-ups
50 GHD Back Extensions

10/1/15

OCTOBER PAYMENTS ARE NOW DUE

Today we are going to go with a little trivia question! Name the person from our box that could be twins with this girl…
gilly

WARM UP
4 Rds
15 KB Swings
15 Push-ups
15 Ring Rows
15 Jump Squats

WOD
3 RFT
200m Run
21 SDHP 75/55
12 Burpees

REST 3 Min

3 RFT
200m Run
30 Squats
20 Push Press 75/55

REST 3 Min

3 RFT
200m Run
21 Hang Power Snatch 75/55
12 Chest To Bar Pull-ups

9/30/14

STRENGTH CLASS TODAY @4:00

Nice Job to Janson and Brad who competed at the Retro Games over the weekend.

Janson and Brad representing at the Retro Games over the weekend.

WARM UP

800 Meter Run
3 Rounds:
5 Inch Worms
10 Scorpions
15 Banded Good Mornings
20 Walking Lunges

Deadlift Prep

STRENGTH

OTM 10
3 Deadlifts @70% of 1RM

WOD

LuRong Challenge WOD
Level 1 55/35 Single Unders
Level 2 75/55 Double Unders
Level 3 95/75 Double Unders

At 3-2-1-go
BLOCK 1
2 Rounds:
9 Thrusters
27 Double/Single Unders

At 3:00 Minutes
BLOCK 2
2 Rounds:
11 Thrusters
33 Double/Single Unders

At 6:00 Minutes
BLOCK 3
2 Rounds:
13 Thrusters
39 Double/Single Unders

At 9:00 Minutes
BLOCK 4
2 Rounds:
15 Thrusters
45 Double/Single Unders

And so on…

Athlete has 3:00 minutes to complete 2 rounds of each block. After each block thrusters increase by 2 reps and double unders increase by 6 reps. After 2 rounds any remaining time is rest. Athlete is done once they can no longer complete 2 rounds in a block. Score is total number of reps completed.

9/28/14

 Who’s with me?? CRAZY STRONG

WARM UP
3 RDS
250m Row
10 Muscle Cleans
15 GHD Back Ext or Banded GM
20 Squats

STRENGTH/SKILL
5X
1 Power Clean
1 Squat Clean
1 Front Squat
Try to increase weight every round

WOD

One Time through for Max Reps
2 Min Max Wall Balls 20/14
2 Min Max Pull Ups
2 Min Max Power Cleans 135/95
2 Min Max Burpee Box Jump Overs 24/20
2 Min Max Power Cleans 115/75
2 Min Max Burpees Over the Bar