Wednesday, June 28, 2017

Special Holiday Schedule for July 4th! 

8am WOD with childcare provided

9am WOD

10am Youth Athletic Development Camp

 

3 Rounds:
:30/:30 Arm Bar
1/1 TGU

3 Rounds:
6/6 Chainsaw Row
6/6 kb Cleans
10 Goblet Squats

AMRAP 20
5 Hang Power Clean
5 Front Squats
5 T2B
5 Burpees
Increase reps by 5 each round

Cash-out:
See-Saw Press 4 x 8/8
Accumulate 5 mins of crawling
 

Monday, June 26, 2017

Benchmark workout Helen is Homeward Programmer Mitchell's favorite benchmark workout.  His best time is 7:03, see if you can beat it!

3 Rounds:
3/3 Side-lying windmills
:20/:20 Bretzel Stretch
6/6 Cossack Squats

3 Rounds:
5 Hip hinge w/Reach
5 Goblet Squat Curls
5 Toe Squats

"Helen"
3 Rounds:
Run 400m
21 KB Swings
12 Pullups

Optional Cashout:
OHS 6 x 4 @ 100% Snatch
Dbl KB Row 6 x 4 AHAP

Sunday, June 24, 2017

Please come to Sunday's (6/25) 11:30-1:00 Durability seminar with Coach Sarah!  

In teams of 2, complete the following:

AMRAP 30


Partner A runs 400m
Partner B does AMRAP Hang Power Clean and Jerks until Partner A returns
Switch and repeat.

Partner A runs 400m
Partner B does AMRAP T2B

Partner A runs 400m
Partner B does AMRAP Clusters until Partner A returns
Switch and repeat.

Partner A runs 400m
Partner B does AMRAP Burpee Pullups until Partner A returns
Switch and repeat.
 

Friday, June 23, 2017

Important Reminders!

There is NO 6pm class this Friday and going forward through the summer.  Now you all can start your parties a little earlier!

Please come to tomorrow's (6/23) 9am 30minute Durability class and to this Sunday's (6/25) 11:30a-1:00p Durability seminar.  Your body will thank you!

1. 3 Rounds:
6/6 Curtsey Lunge
6/6 Lumbar Lock

2a. Shoulder Press 7 x 2 @ 90%
2b. Weighted Walking Lunge 7 x 4/4 AHAP

3. AMRAP 15
30 Wall Balls
30 Box Jumps
30 Kb Swing
30 Russian Twists

Thursday, June 22, 2017

Remember to attend Friday's 9am 30minute Durability class and/or the Durability seminar this Sunday (6/25) at 11:30am.  It has been a tough week of programming and your body will thank you for the mobility and recovery work!

15 mins to Work up to a heavy single back squat

Rest 5

3 rounds (13 min cap):
5 Back Squat @ 60% of Heavy Single
Run 400m

Rest 2

AMRAP 6
6 dbl kb cleans
6 dbl kb push press
12 burpees

Cash out:
1:30 Max Distance 3/4 bodyweight sled

Saturday, June 17, 2017

Pick one or two and if done RX, record your time so that it can be added to the Benchmark board!

Fran
21-15-9
Thrusters (95/65)
Pullups

Diane
21-15-9
Deadlifts (225/155)
HSPU

Elizabeth
21-15-9
Cleans (135/95)
Ring Dips

Grace
30 Clean + Jerks for time (135/95)

Isabel
30 Snatches for time (135/95)

OPEN WOD 15.3
AMRAP 14
7 Muscle Ups (scale: 2PU/2RD for 1MU)
50 Wall Balls (20/14)
100 Double Unders