WOD Thursday, 15 August 2013 02:08

Thursday Suckday.

Skill.
50 Double-Unders 
rest 15 seconds
45 Dubs
rest 15 seconds
40 Dubs
rest 15 seconds
35 Dubs
 
WOD.
5 rounds for reps of:
1 min of Wallball Shots 20/14
1 min of Sit-Ups
rest 2 minutes between sets
 
then
 
5 rounds for reps of:
30 seconds of Burpees
30 seconds of KB swings 53/35
rest 1 minute between sets
 
then
 
500M Row TT

WOD Wednesday, 14 August 2013 01:58

A couple fast thoughts. Turns out we're about to put the little Chines restaurant out of business because of the parking, so if you could please park farther away from the door or better yet in the back that would be duper super. Also you guys/gals are so awesome, I am going to be so sad when I leave for training. Thanks for making my life a dream.

Strength.
5x3 Push Jerk
7x7 Deadlift
 
WOD.
For time
800M Run
then 4 rounds for time of:
3 Deadlift 225/155
6 BoxJump 30/24
9 Weighted Lunges 72/53
12 Pull-Ups
800M Run
 
 

WOD Tuesday, 13 August 2013 02:28

Great work today by all, its so hard for me to be on the side-lines while I watch all of you get better everyday. A couple shout-outs, Megan and McKensey got double-unders, Golden and Danny both hit PRs on their front squat today.

Skil.
5 trys to find max distance broad jump.
then 
EMOM for 8 minutes of:
3 Broad Jumps
5 Burpees
 
WOD.
8 rounds for time of:
5 Power Snatch 95/65
8 Ball Slams

WOD Friday, 09 August 2013 02:29

Sorry for the late post again, I have to get my leg shaving process a little more dailed, #fail. Saturday's schedule will be- oly lifting @0800, WOD @0900, no yoga. Thanks love you,

Strength.
EMOTM for 10 minutes.
3 Power Snatch 70/80% of 1RM.
 
WOD.
4 rounds for time of:
15 Sumo Deadlift High Pull 50% of Body weight
400M Run

WOD Thursday, 08 August 2013 02:26

The 5:15AM class will start Monday, the schedule is still being talked about, but I think it will be Monday-Tuesday-Thuersday for now. Input is welcome. Also we will be providing child care 2-3 nights per week for the 5&6PM WODs. These are our busiest WODs, and children running around hampers our efforts. Set schedule to follow soon. Also for those of you who dont know, I will be gone for military training from Aug24-Oct4. We have a great coaching staff, who under Bruce's leadership, will provide excellent coaching.

Interval Weight Training.
3 rounds for time of:
100M Farmers Carry 72/53/35
15 Toe-To-Bar
 
then
 
3 rounds of:
20 Deadlifts 135/95
1:00 Min max distance row.
(Goal is 300/250M on the first row and increase distance everyset)
2 min rest between rounds.
 
then
 
TBD

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