Saturday, October 25, 2014

Saturday

GREAT PRE-WOD ATTITUDE!


GOT YOUR COSTUME PICKED OUT YET? BE SURE AND JOIN US ON THUR OCT 30TH FOR A FRIGHTFULLY GOOD WORKOUT. BEST COSTUMES WIN PRIZES!!


TODAY'S WOD:
FOR TIME: (PARTITION AS DESIRED)
40 HSPU
50 T2B
60 V-UPS

Friday, October 24, 2014

Friday


Strength: Back Squat
40% x 5
50% x 5
60% x 5

Skill:
Mastering the Kettlebell clean Part 1 & Part 2 

Conditioning:
15 min amrap
row 15 cal
10 russian swings 24kg/16kg
10 clean + squat (5/5) (this means clean the bell, then squat with it in the racked position.  Do 5 reps on the left, then 5 on the right)




Thursday, October 23, 2014

Thursday

HALLOWEEN WOD
THURSDAY OCT 30TH, ALL CLASSES
WEAR YOUR COSTUME!!
Shannon & Marisa

Skill: Improving rack position in the front squat

  1. Partner front rack stretch
  2. Improving rack position with a loaded bar
  3. Front Squat with a 5 second pause
    1. 3 x 40%
    2. 3 x 50%
    3. 3 x 60%
More Skill: High hang cleans 
60% x 5
70% x 3
80% x 2
85% x 1
85% x 1

Conditioning:
For time, partition as desired
200 du's
20 man-makers 50#/30#

Wednesday, October 22, 2014

Wednesday

HALLOWEEN WOD!!
THUR OCT 30TH ALL CLASSES
PRIZES FOR THE BEST COSTUMES!

Yes this means wear your costume to the gym and do the wod in it!
Strength: Press
40% x 5
50% x 5
60% x 5

Conditioning:
3rft:
15 burpee box jumps
12 hang power snatch 105/75
9 ohs


RESULTS


Tuesday, October 21, 2014

Tuesday

Coach Tim

For Quality, OTM for 15 min
  1. 5 ball-up to tuck lever
  2. 6 pistols
  3. 10 perfect pushups
Conditioning:
(from Dan John's Top Challenge Workouts)
8 rounds:
8 dbl kb front squats 24kg/16kg
20m farmer carry

(the goal is to never put the kettlebells down)



Monday, October 20, 2014

Monday

 

The work we do day in and day out over weeks and months and years has a purpose. This is a great illustration of it. Why do you train? Why get up early? Why drag your carcass into the gym when you don't feel like it? Because a high quality of life is earned. You become a better person for it, and you refuse to quit and allow a slow deterioration of mind, body, and spirit. The gym is your sanctuary.

Strength: De-load Week!
Deadlift
40% x 5
50% x 5
60% x 5

Conditioning: compare to 9/22/14
A: Rx'd only - men 24kg; women 16kg
5rft:
10 strict pullups
10 strict single arm kettlebell presses (5/5)
20 goblet squats 

B: men 20kg; women 12kg
5rft:
5 strict pullups
10 strict single arm kettlebell presses (5/5)
15 goblet squats 
RESULTS