Thursday, October 29, 2015

2015-10-29

Thursday, October 29, 2015


Meet downstairs at 1610 and warm up with the following:

2 Rounds

10 Wall Squats
10 Med Ball DL
10 Sit ups
10 Push Ups

OLY

Back Squat

3-3-3-3-3 at 80% of 1RM

WOD

3 Rounds for time

10 Ring Dips
20 Med Ball Sit Ups
50 Meter Overhead Weighted Lunge

Wednesday, October 28, 2015

2015-10-28 Partner WOD

Wednesday, October 28, 2015

Meet downstairs at 1610 and warm up with two rounds of:

10 Wall Balls
10 Push Ups
10 PVC OHS
10 Pass Through
10 Pass Arounds

WOD

With a partner, complete the following:

150 Burpee Pull Ups
2000 meter row

Break up the work in any order that works with your partner, with one exception....neither partner may row more than 500 meters in one sitting without changing positions.

Enjoy!

Sunday, October 25, 2015

2015-10-26

Monday, October 26, 2015

Meet downstairs for the warm up at 1610

Warm Up

10 Squat Jumps
20 DU/40 Singles
10 Pull Ups
20 DU/40 Singles
10 Sit Ups
20 DU/40 Singles

OLY

Snatch 3-3-3-3 @ 75% of 1RM

WOD

Run 400, then 3 rounds of...

10 SDHP  95/75
10 HR Push Ups
10 Pull Ups

then run 400...

Thursday, October 22, 2015

2015-10-22

Meet UPSTAIRS at 1610

Warm up with a 500 meter row

WOD: 4 rounds of

30 Push-ups
20 Front squats
20 Push press
30 Sit-ups

Tuesday, October 20, 2015

WODS FOR TUESDAY AND WEDNESDAY

I will not be here today and tomorrow, so I am posting the WODs for the next two days. Have fun!!

Coach Lisa

TUESDAY, October 20th
Meet upstairs at 1610

PVC stretch
500 meter row

Move downstairs for the WOD
5 Rounds of:

10 pullups
Move to the west stairs
Run half way up the stairs, 10 wall ball shots
Run to the inside gym, 10 pushups inside
Run back downstairs


WEDNESDAY, October 21st
Meet downstairs at 1610

PVC stretch
100 single unders

Strength:
5-5-3-3-1 Push press  working to a one max rep

WOD:
Run to the light at SE 82nd Ave and jog back to downstairs gym
20 Box jumps
Run 400 meters
20 squats
Run 400 meters
20 KBS
Run 400 meters









Monday, October 19, 2015

2015-10-19 "FRAN"

Monday, October 19th, 2015

Meet downstairs at 1610
Warm up:
PVC stretch
Then 2 rounds of :

10 slow squats
20 hammer strikes on the tire (10 each side)
30 sit ups

WOD:
"FRAN":

21-15-9
Thrusters
Pullups

Thursday, October 15, 2015

2015-10-15 Deadlifts and Burpees

Meet downstairs at 1610 hours

Warmup:

PVC Warmup
Run 400m
Spend 2 minutes at the bottom of the squat

Strength:

EMOM 10 minutes

3 deadlifts

MetCon:

5 rounds for time--
10 Bar Over Burpees
1 deadlift
10 Burpee Pullups
1 deadlift
Sprint 200m

Tuesday, October 13, 2015

2015-10-13 Helen

Meet downstairs at 1610 hours

Warmup:

3 rounds, not for time of--
20 walking lunges
20 plyometric vertical bounds
20 plyometric horizontal bounds

Strength:

Weighted Pullups 5, 5, 5

MetCon:

Helen

3 Rounds for time

Run 400m
21 KBS (53/35)
12 Pullups

Monday, October 12, 2015

2015-10-12 Front Squats


Meet downstairs at 1610 hours

Warmup:

Plank for 30 seconds
Jump Rope for 30 seconds
Plank for 1 minute
Jump Rope for 1 minute
Plank for 2 minutes
Jump Rope for 2 minutes
Plank for 1 minute
Jump Rope for 1 minute
Plank for 30 seconds
Jump Rope for 30 seconds

Spend 1 minute at the bottom of the squat

Strength:

Front Squat  5, 5, 5, 5, 5

Met Con:

In pairs, set up the bar and do the following work one at a time.  Set weight at a weight where the athlete can do at least 12 reps in this format.

Every 10 seconds 1 rep til you can't do any more...

Press

Bent Over Row

Thursday, October 8, 2015

2015-10-08

Thursday, October 8, 2015

Meet downstairs at 1610 for the warm-up


Warm Up

2 Rounds of

25/DU or 50 Singles
10 Wall Squats
10 HR Push Ups
10 Sit ups


WOD

3 Rounds for time

10 Deadlift  185/155
20 Box Jumps
10 Knees to Elbows

Wednesday, October 7, 2015

2015-10-07

Wednesday, October 7, 2015

Meet upstairs and warm up with a 500 meter row & stretching.  Move downstairs for the WOD.

Strength

Clean and Jerk 3-3-3-3  135/95

WOD

Run 400, then

3 Rounds

10 Low Hang power Snatch  115/75
20 HR Push Up
30 Sit Ups

then, run another 400

Tuesday, October 6, 2015

2015-10-06

Tuesday, October 6, 2015

Meet downstairs at 1610 to warm-up

2 Rounds of the following:

Stairs
10 Squats
10 Push Ups

Strength

Back Squat  3-3-2-2-1 Working toward a 1RM

WOD

5 Rounds

15 KBS
10 Wall Balls
5 Ring Dips/Scale with bands or on boxes id needed


Monday, October 5, 2015

2015-10-05 AMRAP

Monday, October 5, 2015

Happy Monday

Meet downstairs for the warmup...


10 Jumping Squats
40 Singles
10 Burpees
40 Singles
10 Sit ups
40 Singles
10 Lunges on each side

Lift

OH Squat  3-3-3-3-3 at 70% 1RM

WOD

15 Minute AMRAP

5 Pull Ups
10 Overhead Weighted Lunge 45/25 (5 on each side)
10 Toes to Bar
Run 200

Thursday, October 1, 2015

2015-10-01 Deck of Cards

Thursday, October 1st, 2015
Meet downstairs at 1610

Warmup:
PVC stretch

2 Rounds of
10 slow squats
10 superman
10 med ball situps

WOD
Deck of Cards:

Hearts:         Pushups
Spades:        KBS
Clubs:         Goblet squats
Diamonds:   Situps
Jokers:         5 Burpees