WOD

THURSDAY February 13, 2014

Reminder there will only be a Group Wod at 9am on Monday in observance of Presidents Day.

Buy In:

Sumo Deadlift High Pull Review

15 SDHP 75/53lbs.

10 SDHP 95/63lbs.

WOD:

Sumo Deadlift High Pulls

5-5-5-5+ @ 60% of your Power Clean Max

Followed by….

For Time

3 Rounds

200m Sprint Backwards

20 SDHP 75/53lbs.

15 Handstand Pushups

10 Kettlebell Swings 2/1.5 Pood

5 Manmakers 35/25lbs.

Cash Out:

Roll Troubled Spots

This is a screenshot of what the mobile app looks like.

Mobile Check In

This is a screenshot of what the mobile app looks like.

Announcing our new mobile App!

As you all know by now, we have our new attendance tracking software up and running. To make your lives a little easier, we now also have a mobile check in system. For those of you that have smart phones, you can follow this link, and just save the page to your home screen. You will be able to check in for classes right on your mobile phone, rather than using the tablet on the wall! You will also be able to upload your own photo, or check your billing status!

You can also use the same link on your computer to access our Member Portal, and perform all of the same functions from the comfort of home!

You should all have received a login email when you joined, if you do not remember your password, don’t worry, just click the link to have it sent to your email. If you have attended our events in the past and registered online, the password will be the same as you have used in the past.

Mike and Kyle focusing on becoming efficient with Snatches, their hard work is paying off!

TUESDAY February 11, 2014

Buy In:

400m Run

20 Air Squats

20 Box Jumps

20 Lunges

20 Back Extensions

400m Row

WOD:

“Jello”

35 Minute CAP

3 Rounds for Time

20 Right Leg Pistols

100 Lunges

20 Left Leg Pistols

100 Squats

*compare to October 2, 2012

Cash Out:

Roll and Stretch legs as a group

Mike and Kyle focusing on becoming efficient with Snatches, their hard work is paying off!

The key to efficient jump roping is staying relaxed with your elbows in to your sides.

MONDAY February 10, 2014

Buy In:

Snatch Grip Deadlift Review

3 Sets of 10 Snatch Grip Deadlifts

Add load each set- this is just a warm up

WOD:

Snatch Grip Deadlift

5 @ 70% of 1 rep max

3@ 80% of 1 rep max

1@ 85% of 1 rep max

1+@ 90% of 1 rep max

Post Load and Reps of 1+

Followed by…

As Many Rounds as Possible in 15 Minutes

9 Deadlifts 135/93lbs.

20 Lateral Jumps

20 Mountain Climbers

6 Hang Squat Cleans 135/93lbs.

20 Lateral Jumps

20 Mountain Climbers

3 Push Press 135/93lbs.

20 Lateral Jumps

20 Mountain Climbers

Cash Out:

Roll Legs, be sure to roll everything really well to be good and ready for “Jello” tomorrow!

The key to efficient jump roping is staying relaxed with your elbows in to your sides.

Barbell Carry!

SATURDAY February 8, 2014

For those of you that can help, Scott will be building Jerk Blocks today after the 9am wod.  Big Vics BBQ will be bringing Pulled Pork Sandwiches and it should go pretty fast if we get lots of help!  Please text Renee for details and if you will be coming.

Buy In:

Group Warm Up

WOD:

For Time, Teams of 4 (2 guys and 2 girls)

Tag in and out, 2 people work at a time

6 Lengths of the Gym Wheel Barrow Walk

40 Squat Cleans 135/93lbs.

200m Overhead Lunge 35/25lbs.

60 Barbell Lunges 135/93lbs.

40 Burpee Pullups

200m Relay Sprint

60 Handstand Pushups

40 Burpee Leap Frog

200m Buddy Carry

Cash Out:

Roll Posterior Chain, Reminder the mobility, rolling and stretching is not an option!

Barbell Carry!

Sweeney muscle snatching 235#!

FRIDAY February 7, 2014

Buy In:

Squat Clean and Split Jerk Review

10 Squat Clean and Jerks 95/63lbs.

5 C&J 135/93lbs.

5 C&J @ 70% of starting weight for your max

WOD:

Squat Clean and Jerk

1-1-1-1-1

Followed by…

For Time (slowest row is your score)

5 Rounds

250m Row

Rest 2 Minutes

Cash Out:

Stretch and Roll Hip Flexor and IT Bands as a Group

Sweeney muscle snatching 235#!

Keaton jumping to the last bar on the Flying Pullup Bars!

THURSDAY January 6, 2014

Buy In:

Drop Clean Review

15 Front Squats 95/63lbs.

15 Drop Cleans 45/33lbs.

10 Drop Cleans 95/63lbs.

WOD:

5 Rounds

5 Drop Cleans -Add load each set (this is not a 5 rep max, work on technique to help transition into the drop and catch for your cleans)

Rest 1 Minute between sets

Followed by….

Tabata Intervals

6 Rounds at Each Station

20 Sec. on, 10 Sec. off

Lowest Number is your Score

Air Squats

Kettlebell Swings 1.5/1 Pood

Box Jumps 18in.

Deadlifts 135/93lbs.

Back Extensions

Cash Out:

Roll Posterior Chain

Keaton jumping to the last bar on the Flying Pullup Bars!

 

Train Hard, Play Hard!

TUESDAY January 4, 2014

Buy In:

Take 15 Minutes to warmup for your wod

WOD:

Choose your “Girl”

25 Minute CAP

Cash OUt:

Roll Everything that you used in the wod, be sure not to neglect the troubled spots that we may not enjoy rolling.

Train Hard, Play Hard!

MONDAY February 3, 2014

Buy In:

Split Jerk Review

10 Split Jerks 95/63lbs.

5 Split Jerks 115/83lbs.

5 Split Jerks 135/93lb.

WOD:

Split Jerk

5@75% of 1 rep max

3@85% of 1 rep max

1@95% of 1 rep max

3+@90% of 1 rep max

Followed by….

As Many Reps as Possible

2 Rounds

Max Unbroken Shoulder Press 95/63lbs.

200m Barbell Carry 95/63lbs.

30 Double Unders

Max Unbroken Push Press 115/83lbs.

100m Barbell Carry 115/83lbs.

40 Double Unders

Max Unbroken Split Jerks 135/93lbs.

50m Barbell Carry 135/93lbs.

50 Double Unders

Cash Out:

Roll Shoulder Girdle

 

SATURDAY February 1, 2014

Buy In:

Group Warm Up

WOD:

For Time

With a Partner

40 Partner Deadlifts 300/208lbs.

3 Rope Climbs

2 Lengths of Gym Partner Barbell Carries 300/208lbs.

1 Time Up the Flying Pullup Bars

2 Lengths of Gym Weight Plate Burpee Lunges 35/25lbs.

30 Kettlebell Swings 2/1.5 Pood

4 Up and Over the Pullup Bar (for every rep you must also complete 10 chest to bar pullups)

30 Med Ball Situp Toss 20/14lbs.

2 Minute 1 Arm Handstand Hold (each arm)

1000m Row

2 Minute Plank Hold

30 Thrusters 95/63lbs.

400m Barbell Carry 135/93lbs.

*Complete 300 Double Unders Throughout the WOD

Cash Out:

Group Mobility