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August 2016
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October 2016

September 2016

093016

Friday, September 30th, 2016

As previously announced, afternoon classes only today.  The WOD will be a "Come and See."    

AdamSquatReady
Adam - squat ready.

QUOTE: "It's a wonderful world. You can't go backwards. You're always moving forward. It's the wonderful part about life. And that's terrific." - Harvey Fierstein


092816

Wednesday, September 28th, 2016    

Barbell:

Deadlift - take 20 minutes to find a 3 Rep Max for the day.

Conditioning:

4 Rounds for time

50 Double Unders
10 Front Squats (135, 95)
15 Ring Dips

Mobilize

WallDog
A trip down memory lane. 

QUOTE: "Change is the law of life.  And those who look only to the past or present are certain to miss the future." - John F. Kennedy


092716

Tuesday, September 27th, 2016

Strength/Skill:

Bear WALKS - 3 x 40', rest as needed.  Focus on proper balance and leaning into your shoulders as much as possible.

Conditioning:

For time

Run 800m
50 Thrusters (45, 35)
25 Burpees
Run 800m

Mobilize

BoomerWatch
Boomer's watching.

QUOTE:"It is not the situation that makes the man, but the man who makes the situation." - Frederick William Robertson


92616

September 26th, 2016

Barbell:

Front Squat - take 20 minutes to work up to your 5 rep max for the day.

Conditioning:

last done 10/9/15

For total rounds, complete 4 Rounds, resting 2 minutes between, of:

AMRAP in 3 minutes

6 1-Arm Alternating DB Snatch (55, 35)
9 Toes to Bar

Start the 2nd, 3rd, and 4th, rounds where you left off in the preceding round. 

Exit Strategy:

Accumulate 2 minutes in a hand stand hold.
MattCindy
Quality Time.

QUOTE: "The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself." - Anna Quindlen


092316

Friday, September 23rd, 2016    

Barbell:

Complete 7 sets of the following complex: 1 Snatch Pull to knee + 1 Snatch

Skill:

Rope climbing practice - bring long socks or pants

Conditioning:

3 Rounds for time

Run 400m
20 Wall Ball Shots (20, 14)
3 Rope Ascents

Mobilize

SandraSled
Sandra and the sled.

QUOTE: "If you fall, get back up.  That's what life is about." - Keith Sweat


092216

Thursday, September 22nd, 2016

Conditioning:

AMRAP in 40 minutes:

Row 1500m
Complete 5 Rounds of
    10 Box Jumps
    10 Ring Dips
    5 Man Makers (35, 20)
Row 1000m
Complete 3 Rounds of
    10 Box Jumps
    10 Ring Dips
    5 Man Makers
Row 500m
Complete 1 Round
    10 Box Jumps
    10 Ring Dips
    5 Man Makers
ChristaKBSwings
Christa on a mission.

QUOTE:"Every strike brings me closer and closer to my next home run." - Babe Ruth


092116

Wednesday, September 21st, 2016

Barbell:

Clean practice - complete 7 sets of the following complex using 90% of your Hang Power Clean 2 RM: 1 Clean Pull to knee + 1 Clean (Squat it if you can).

Conditioning:

4 Rounds for time:

20 Push Presses (115, 75)
20 Pull Ups
15 Broad Jumps - start on the line of 1 rubber mat, and land on the line on the other side - guys 6', girls 4'.

Mobilize

Barbell
Stress reduction. 

QUOTE: "You can't cross the sea by merely standing and staring at the water." - Rabindranath Tagore


092016

Tuesday, September 20th, 2016

Strength:

Weighted Ring Rows with feet on box - 3 x 8 - 12

Conditioning:

"Teamwork Tuesday" Partner WOD

For time:

150 Double Under Buy-In, then...

100 Alternating Kbell Snatches (55,35)
100 Med Ball Sit-Ups (20, 14)
150 Squats
*** 200 meter row intervals

WOD begins with 150 double under buy-in, one person working at a time.  Single skip modification is 3x the amount (450).  (If not complete with jump rope numbers at 3 minute mark, move on.)  Team then completes total reps of each exercise (NOT PER PERSON) with one person working on the reps while the other person rows 200 meters.  Partners alternate back and forth between the 200 m row and the reps.  Must go in order and complete all reps of one exercise before moving on to the next. One person must be rowing while the other is working on reps throughout the full workout.   WOD is done when the 150th squat is complete.

Exit Strategy:

10 Turkish Get-Ups, 5 per side (55, 35)

ErinReady
Erin ready for lift off.

QUOTE:"Sports do not build character. They reveal it." - Heywood Broun


091916

Monday, September 19th, 2016

Barbell:

Jerk - take 20 minutes to work up to your 1 Rep Max.

Conditioning:

last done 4/26/16

3 Rounds for time

20 Kettlebell Swings (55, 35)
20 1 Arm KB Overhead Walking Lunges (10 w/ left hand, 10 w/ right hand, same Kettlebell as above)
15 Burpees

Mobilize

JulieBSquat
Julie B gettin' her squat on.

QUOTE: "It always seems impossible until it's done." - Nelson Mandela


091616

Friday, September 16th, 2016

Barbell:

Hang Squat Clean - start light and complete 7 x 1, working up to 90% of your 2 Rep Max Hang Power Clean.  Remember to stay within your abilities and limitations.

Conditioning:

"Helen"

3 Rounds for time

Run 400m
21 Kettlebell Swings (55, 35)
12 Pull Ups

Exit Strategy:

Complete 70 Russian Twists (45# plate, 25# plate)
EmilyJulieDeads
Emily and Julie knockin' out some deadlifts.

QUOTE:"Strive for continuous improvement instead of perfection." - Kim Collins