Tuesday, September 6, 2011

Wednesday September 7 2011

Warm Up: 2x's 100run,5 Kb's,10 D/U's,10 Squats,5 Hollow Rock,2 Clean and Press
Skill: Burgener then,10 mins at 50 – 60%

Buy in: 400m
50 kb’s (50/35)
100 d/u’s
150 air squat
50 hollow rock
10 kb clean/press 50/35(per arm)
Buy out: 400m

Warm up done at 1/4 past the hour, skill done at 25 past the hour. Wod will begin at 1/2 past the hour.

Wod is to performed all out. Make sure you focus on a tight core when going over head. It is not a jerk it is a press.

Skill: Snatch, focus on hitting full extension (finishing). If you are losing the bar out front check your set up and also the wrist turnover at the top. Technique technique technique!

Monday, September 5, 2011

Tuesday September 6 2011

Warm Up: 3x’s
1 min plank
20 air squat
10 shoulder rolls
Strength: D/L 65,75,85% x 5
WOD- 10 Min AMRAP:

4 Ring Rows,7x P/P @95/75

We are dedicating this month to developing our double unders. Expect to see them as buy in and outs and in dedicated skill sessions and warm ups. Let's really nail these down!

Sunday, September 4, 2011

Monday September 5 2011

Relax, recover, re charge.
See you Tuesday!

September is here.

Greetings everyone

We are launching our new website on or around the 10th. With it will come some procedural changes. Starting at months end dues will be collected monthly and withdrawn directly form credit cards or bank accounts.

We are also offering a monthly On Ramp program and a trial 9:00 A.M class Tues and Thurs beginning on Tuesday the 13th.

Our kids class is also officially running. Monday/Wednesday/Friday from 4-4:45 ages 10ish-14ish.

Sunday September 4 2011

Warm Up:
2x CFHQ & Mobility
OHS or a lift you missed this week
Establish a box jump PR

Complete in any order as fast as possible (30 min time cap)

4 Prowler runs (2 high 2 low, 90/70+prowler)
200 D/U
30 KB swings (24/16)
30 Ring Rows
30 Burpies
30 Wall ball (20/14)
30 overhead weight lunges (35/25)
30 Ring dips
30 Sit ups
3 rope climbs
800 meter run

Friday, September 2, 2011

Saturday September 3 2011

Warm Up: Musical Medballs.
Skill: Snatch Progressions
Strength:Snatch 3x3@80/85/90%
WOD-4 rounds of: 50 D/U's,10 Man Makers,5 Snatch 60%, Run 200M

Max effort through the WOD. If you do not have max Snatch. Snatch to failure-15# then perform 3 sets of 5 reps at that weight.

Thursday, September 1, 2011

Friday September 2 2011

Warm Up:3x TNB IW/DW/Lunges
Strength: Back Squat Deload
Skill: Clean Progressions
WOD-6 rounds of:
200m Run
6 Hang Clean (135 pounds)