Monday 10/22 - Barbells 4 Boobs this Saturday

SQUAT CYCLES are probably the most important thing that we do. Deadlift cycles are equally important if you can't squat... Point being, if you miss a day, try and make it up before next week hits.

Back Squat (Week 2 of 4)Complete a 3 warm up sets, and then:

70% x 3
80% x 3
90% x max reps

* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate on your back.  

18min. AMRAP:
7 Cal Assault Bike
7 Power Clean and Jerks 135/95
7 Wall Balls 30/20lb

*If you get 10 Rounds you can stop early and record your time 

 Tuesday 10/23 - Barbells 4 Boobs this Saturday

Snatch (See Below)Every 2min. x 10 Rounds:
10 Toes-To-Bar
1 Hang Power Snatch
1 Full Power Snatch

4 Rounds:
Min. 1) Max American KB Swings 53/35
Min. 2) Max Burpee Box Jumps 24/20" Not overs
Min. 3) Rest.

 Try not to fall off too much. Stay within 5 reps on each movement.

score is total reps KB and BBJ

Wednesday - Barbells 4 Boobs this Saturday

Thursday - Barbells 4 Boobs this Saturday

Friday  - Barbells 4 Boobs this Saturday

9am  

Team Series

 WOD with Coach Neil 

Team Series

Saturday

We will still have our 8&9 am classes

Barbells 4 Boobs starts at 4:30 pm heat times start at 5pm

 Sunday

9:30 Sunday Service with Coach Dougie

Monday July 2, 2018

Weightlifting

Front Squat (1 rep test day!)

5 reps at 75%
3 reps at 85%
1 rep at 100% (try for a new max)

Metcon

 (AMRAP - Reps)

Every 6min x 3 Rounds:
400m Run
500m Row
Max Thrusters 95/65

increase load every round 

score is reps of thrusters

*Round 2 is 115/75
*Round 3 is 135/95

RX+ is:
135/95
155/105
175/115

Tuesday July 3, 2018

Metcon

 (Weightlifting)

Every 2min. x 10 Rounds:
10/7 Cal Assault Bike
2 Power Snatches (Climbing) work on your snatch technique. Being tired tends to to keep us more "in-tuned" to our mechanics. Also, you have 10 sets here, so small jumps are encouraged. If you are not comfortable in this movement, then keep the weight light and do 3-4 reps from the hang.

Metcon

 (AMRAP - Reps)3 Rounds:
1min. Max effort  Russian KB Swings 70/53
1min. Max effort  Toes-To-Bar
1min. Max effort  Sit-Ups (Feet anchored on KB)
1min. Rest

******score total reps

Looking for max reps at each station. This should be a fun little burner after today's strength/cardio piece. All abs :)

*go heavy on the KB, go for it.
 
Wednesday July 4, 2018

9am class only . 

 
Thursday June 28, 2018

Friday July 6, 2018

Tackle your favorite Board WOD

Come join our Friday Team WOD with coach Neil. 

Saturday July 7, 2018

Sunday June 24, 2018

Coach Doug will have the original SS ready at 9:30

Monday

Tuesday

Metcon :

Every 2min. x 10 Rounds:
10/7 Cal Assault Bike
2 Power Snatches (Climbing)This is a great day to work on your snatch technique. Being tired tends to to keep us more "in-tuned" to our mechanics. Also, you have 10 sets here, so small jumps are encouraged. If you are not comfortable in this movement, then keep the weight light and do 3-4 reps from the hang.

Metcon (AMRAP - Reps)

3 Rounds:
1min. of Russian KB Swings 70/53
1min. of Toes-To-Bar
1min. of Sit-Ups (Feet anchored on KB)
1min. Rest

score is total reps

Looking for max reps at each station. This should be a fun little burner after today's strength/cardio piece. All abs :)

*If you can manage a heavier KB, go for it.

Wednesday

PLEASE JOIN US FOR A VERY FUN PARTNER WOD THIS MORNING at 9am. one class today.  

Happy 4th of July 

• For Time (in a Team of ?)
• Kettlebell Swings (53/35 lb)
• Box Jumps (24/20)
• Air Squats
• Push-Ups
• Burpees
• Pull-ups
• Sit-Ups
• Row (calories)
• Double-Unders
• Wall Balls (20/14 lb)
• Ball Slams (30/20 lb)
• Dumbbell Push Press (45/35 lb)
• As a team, complete a total ????
  

Thursday

Metcon 

for time

10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Deadlift 315/205

immediately into;
10 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats

immediately into;
10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Deadlift 315/205

Thursday

Friday

Saturday

Sunday

Original Sunday Service (OSS) with Dougie at 9:30

Weightlifting

Front Squat (1 rep test day!)

5 reps at 75%
3 reps at 85%
1 rep at 100% (try for a new max)

Metcon

Metcon (AMRAP - Reps)

Every 6min x 3 Rounds:
400m Run
500m Row
Max Thrusters 95/65
score is total thruster Reps
*Round 2 is 115/75
*Round 3 is 135/95

Mutiny Dodger day August 31 

today's Birthday Coach Robb 

RX+ is:
135/95
155/105
175/115

Friday Night Team WOD 530p

CROSSFIT

On the Minute x 12
Odd Minutes – Recovery Row. Conversational pace. Relaxed.
Even Minutes – Paces below, based off your estimated/current 2K row time.

Minute 2 @ 10 seconds above 2K Pace
Minute 4 @ 8 seconds above 2K Pace
Minute 6 @ 6 seconds above 2K Pace
Minute 8 @ 4 seconds above 2K Pace
Minute 10 @ 2 seconds above 2K Pace
Minute 12 @ 2K Pace

CROSSFIT

For Time:
10-9-8-7-6-5-4-3-2-1:
Kettlebell Swings (53/35)
Burpees
30 Double-Unders after each round.

"BIKE BUFFET"
“Bike Buffet” Part #1
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: CTB Pull-Ups
Time remaining, Max Calorie Assault Bike/rower
– Rest 4:00 –
“Bike Buffet” Part #2
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: Toes to Bar
Time remaining, Max Calorie Assault Bike/rower
– Rest 4:00 –
“Bike Buffet” Part #3
AMRAP 4:00
15-12-9: Wallballs (20/14)
12-9-6: Pull-Ups
Time remaining, Max Calorie Assault Bike/rower

HIT-CON

5+5 Goblet step back lunge 88/62
10 Jumping lunges
100m run
Rest 1 min.
10+10 Goblet step back lunge 70/53
10 Jumping Lunges
100m run
Rest 1 min.
15+15 Goblet step back lunge 62/44
10 Jumping Lunges
100m run
Rest 1 min.
20+20 Goblet step back lunge 53/35
10 Jumping Lunges
100m run
Rest 1 min.
25+25 Goblet step back lunge 44/26
10 Jumping Lunges
100m run
Rest 1 min.

CROSSFIT

"ADDERALL"
Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks(135/95) (115/80)(95/65)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)(95/65)(75/55)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)(75/55)(55/35)

CRSOSSFIT

partner WOD

15 minutes to establish 1 rep push press
WOD
15 min amrap
1 mile run both run 1 mile each
time remaining max efforts bench press
185/135 135/95 95/65

Team WOD 530p

CROSSFIT

"CHIQUITAS"
15 KBS, 15 TTB
10 KBS, 10 TTB
5 KBS, 5 TTB
800 Meter with vest and plate, sandbag total should be (50/35)
5 KBS, 5 TTB
10 KBS, 10 TTB
15 KBS, 15 TTB
KBS – Kettlebell Swings, Rx loading at 70/53 53/35
On the Minute x 11 (2 rounds)
Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL
Minute 2 – 40 Double-Unders
Minute 3 – 7 Deadlifts @ 70% of estimated 1RM DL
Minute 4 – 15 AbMat Sit-Ups
Minute 5 – 5 Deadlifts @ 90% of estimated 1RM DL
Minute 6 – Rest

CROSSFIT

VEST TRIPLET" (MODIFIED)
2 Rounds, wearing a weight vest:
400 Meter Run
24 Air Squats
12 Box Jump Overs (30/24,24/20″)

finish with a third 400m Run

HITCON

"Karen"

150 wall balls for time

CROSSFIT

"BAR FIGHT"
12 Clean and Jerks (185/135)(155/105)(135/95)
Into 
2 Rounds of:
15 TTB
12 CTB
Into…
12 Clean and Jerks (155/105)