Thursday, August 28, 2014

2014-08-28 7 Minute AMRAP

Meet downstairs at 1610
PVC stretch
Toe touches from mat to asphalt and back
50 bicycle crunches (25 each side)

Strength:
Push press 5,3,1,1,1,

WOD:
AMRAP 7 minutes

50 single unders
9 power cleans
6 toes to bar

I will not be able to make it today. Have a great workout!

Lisa

Wednesday, August 27, 2014

2014-08-27 Backsquats and box jumps

Meet downstairs at 1610

Warmup:
PVC stretch
Then: not for time
10 superman
20 squats with a three second pause at the bottom
30 situps

WOD:
4 Rounds

Run 400 meters
20 Backsquats (135/85)
20 box jumps

Monday, August 25, 2014

2014-08-26 Squats, hand rel push-ups, and pull-ups

This one is for tomorrow....
Meet downstairs at 1610

PVC stretch
200 single unders

Strength:
5,5,5,3,3 Push press

WOD:
3 Rounds for time

75 squats
25 hand release push-ups
15 pull-ups

2014-08-25 Frank Thomas workout 7 sets of 10

This one is at Brian Pearson's request....
Meet downstairs at 1610

500 single unders
5,5,5,5,5 Hang Cleans (135/85)

WOD:
For time:

7 sets of 10
Pushups
KBS
Burpees
Situps

Thursday, August 21, 2014

2014-08-21

Thursday, August 21, 2014

This is a day light on the legs in consideration of the Hood to Coast runners

Warm up with a 400 meter run, followed by 20 meters each of Toe Touch, Bear Crawl and walking lunges.


WOD

Every minute on the minute for 30 minutes!!


5 Pull ups
10 Push ups
5 Med Ball Sit ups

Wednesday, August 20, 2014

2014-08-20

Wednesday, August 20, 2014



Warm Up with 100 DU or 200 Single Unders.  Spend a few minutes trying to get some DU's strung together.  Follow up with 10 slow push ups and 10 squats with a 3 second hold at the bottom

Overhead Squat

5-5-5-5-5 with a partner spotting for you.  We haven't worked on these as a group much, so the weight should be in the 75/45 range. 


WOD

15 Minute AMRAP

5                      KB Snatch  53/35  (You may substitute a 50/30lb dumbbell)
10                    T2B
15                    Burpees

Tuesday, August 19, 2014

2014-08-19 "FRAN"

Meet DOWNSTAIRS at 1610

Warmup:
PVC stretch
200 single unders

Strength:
5,5,5,3,3 Deadlift

WOD:
"Fran"
For time 21-15-9 Thrusters (95/65) and pull-ups