Happy New Year’s!!
One 10 am class tomorrow—
“Cindy”
AMRAP 20 minutes
5 pull ups
10 push ups
15 air squats

AMRAP 15 minutes
60 double unders
30 wall balls 20/14
15 deadlifts 185/135

Then
4 rounds:
7 deadlifts
15 ghds

Increase weight each round
Not for time—steady pace

“Dirty 30”
30 box jumps 24/20
30 jumping pull ups
30 kettlebell swings 35/26
30 walking lunges
30 knees to elbows
30 push press 45/35
30 back extension
30 wall balls 20/14
30 burpees
30 double unders

1)
Push ups
2 rounds
AMRAP 1:00
Rest 1 minute
AMRAP 1:00
Rest 2 minutes between rounds

2)
Squat cleans—3 position (high hang, knee, floor)
1 set at 65%
1 set at 70%
3 sets at 75%

3)
3 rounds
15 chest to bar pull ups
12 bar over  bar facing burpees
9 squat cleans 135/95

21-15-9
Wall balls 20/14
Sumo deadlift high pull 75/55
Box jumps 24/20
Push press 75/55
Calorie row

If you’re feel like you have some extra “holiday” to work off, start with 27 of each:)

DT
5 rounds
12 deadlifts
9 hang power cleans
6 push jerks
@ 155/105

Then

Rowing
On the minute X12 (3 rounds)
Minute 1=18/12 calories
Minute 2= 15/9 calories
Minute 3= 12/6 calories
Minute 4= rest

1)
EMOM X 5
Touch and go clean and jerks

2)
AMRAP 15
15 power snatches 75/55
30 double unders
15 wall balls 20/14
30 double unders

3)
Midline:
50 abmat sit ups
20 back extensions
2 rounds

Remember we are only open at 8 am Thursday!!

Due to school concert and family events, we will be closed tomorrow!!

1)
On the minute for 12 minutes
Odd=18/15 calorie row
Even= max handstand push ups in :40 seconds

2)
Pause front squat
Build to a heavy single

3)
AMRAP 5 minutes
21-15-9
Kettlebell swings 53/35
Front squats 135/95
Double unders

Rest 5 minutes

AMRAP
21-15-9
Kettlebell swings 53/35
Front squats 115/75
Double unders

The schedule will be modified a bit this week—tomorrow’s classes will be regular times—check in though as there will be some adjustments due to school and family events:)

1)
Every two minutes perform:
1 power snatch
1 overhead squat
1 hang squat snatch

For 5 sets.  This is not for weight, it is to practice the movement.  Keep it light.

2)
2 sets of 10 overhead squats
50-60% of 1 RM

3)
20 minute AMRAP
27/21 calorie row
21 chest to bar pullups
15 burpee box jumps 24/20
9 clean and jerks 135/95

1)

On the minute X 10

1 squat clean thruster

2)

AMRAP 8 minutes

3 thrusters 95/65

3 toes to bar

6 thrusters 95/65

6 toes to bar

9 thrusters 95/65

9 toes to bar

Etc....

3)

On the minute X 16 (4 rounds)

Minute 1= 18/15

Minute 2= 15/12

Minute 3= 12/9

Minute 4= Rest

1)
Push jerk
5X5 @ 65%

2)
10 front squats 135/95
15 hspu
50 double unders
5 rounds

3)
Tabata plank

1)
On the minute X 5 rounds
5 touch and go power clean and jerks

2)
5 rounds

Every 4:00

25 air squats
20/15 calorie row
7 clean and jerks 135/95

1)
Handstand push ups
18, rest 1 minutes
16, rest 45 seconds
14, rest 30 seconds
12, rest 15 seconds
12

2)
20 power cleans 115/75
20 barbell facing burpees
20 front squats 115/75
20 barbell facing burpees
20 squat cleans 115/75

3)
Midline:
10 glute ham raises
20 ghd sit ups
10 hip and back extensions
20 empty bar good mornings

27 bar facing burpees
27 snatches 75/55
21 bar facing burpees
21 snatches 95/65
15 bar facing burpees
15 snatches 115/75
9 bar facing burpees
9 snatches 135/95
6 bar facing burpees
6 snatches 155/105

1 round

Extra work:

50 calorie row for time

1)
3 rounds for time
10 front squats (135/95)
20 chest to bar pull ups
50 double unders

2)
5 rounds
Every 2 minutes for 5 rounds
Row 20/15 calories
Max handstand push-ups in remaining time
(Sub box hspu or regular push ups)
For reps

3)
4 sets of 15:
Unbroken deadlifts (225/155)
Rest as little as possible between sets, compare to last week’s 3x20

12 min AMRAP

25 pull ups
50 calorie row
100 overhead squats 45/35
50 box jumps 24/20
25 pull ups

1)
5 rounds, every 90 seconds:
0:00=Power clean
0:20=Hang squat clean
0:40=Squat clean
Change weights, rest
Round 1=60%
Round 2=70%
Round 3=75%
Round 4=80%
Round 5=85%

2)
20 hang power cleans 95/65
20 squat cleans 95/65
20 push presses 95/65
3 rounds

1)
Handstand push ups
17 hspu
Rest 1 min
15 hspu
Rest 45 sec
13 hspu
Rest 30
11 hspu
Rest 15
9 hspu

Sub handstand holds (one to one with rest time) or regular push ups

2)
8 rounds, every three minutes:
20/15 calorie row
15 burpees

Score is slowest round

3)
Midline:
2:00 L-sit hold
2:00 Plank hold
2:00 GHD hold
Not for time:)

I’m in a bit of a time crunch, so I will be starting right at 5:15.  See you tomorrow!!

1)
Pausing snatch
2X2 @ 70%
2X2 @ 75%
2X2 @ 80%
Pause one second at knee level

2)
Back squat
EMOM-5
5 @ 75%

3)
AMRAP—20 minutes
30 dumbbell or kettlebell snatches (alternating)
30 box jumps 24/20
30 calorie row
30 toes to bar

**heads up that Wednesday night we will not be open.  Thanks!!

1)

Every two minutes: 

10 chest to bar pull ups + 3 hang squat snatch 

Build progressively on the snatch

2)

3 sets of 20 

Unbroken Deadlifts 

225/155

Rest as little as possible between sets

3)

Teams of 3

AMRAP 20

7 hang cleans 95/65

10/7 calorie row

7 burpees over the bar

*full rounds, then switch

18 Minute AMRAP

50 Double Unders
30 Thrusters 75/55
25 pull ups

60 Double unders
25 Thrusters 95/65
30 pull ups

70 Double unders
20 Thrusters 115/80
20 CTB pullups

80 Double Unders
15 Thrusters 135/95
25 CTB pullups

90 Double Unders
10 Thrusters 155/105
10 bar muscle ups

100 Double Unders
5 Thrusters 165/110
15 bar muscle ups

Max double unders in time remaining

4 rounds

8 deadlift 135/95
25 double unders
8 power clean 135/95
25 double unders
8 shoulder to overhead 135/95
25 double unders

The gym hours tomorrow afternoon are a little bit different than normal.  Don’t worry, we will still be there so you can come workout.  We will be there from 3:30 pm until 4:30 pm.

If you guys get the chance, I listened to a great podcast this afternoon.  It’s on YouTube, and free to listen to.  It’s Froning and friends, Episode 3.  The guest is a high school baseball coach and his outlook, and perspective is awesome.  I won’t spoil it for you.

1)
Handstand push ups
15 unbroken
Rest 1 minute
13 unbroken
Rest 45 seconds
11 unbroken
Rest 30 seconds
9 unbroken
Rest 15 seconds
7 unbroken

2)
10 power cleans 135/95
10 bar facing burpees
5 rounds for time

3)
Not for time:
30 toes to bar
40 ghd sit ups
50 abmat sit ups

1)
Pausing Snatch
1 second pause at knee
2X2 @ 70%
2X2 @ 75%
2X2 @ 80%

2)
Back squat
On the minute for 5 minutes
5 squats at 70%

3)
30 chest to bar pull ups
50 thrusters 65/45
70/50 calories

Front Squat

3x3 @ 80%
3x1 @85%

AMRAP
15 minutes
4 CTB pull ups
8 Front squats 135/95
12 Burpee Box Jumps 24/20

"The Gobbler"

Teams of 2

Run 200 meters
100 Double Under
Run 200 meters
50 sit ups
Run 200 meters
50 pull ups
Run 200 meters
50 wall balls
Run 200 meters
50 burpees
Run 200 meters
50 KB swings (53/35)
Run 200 meters
50 knees to elbows

All runs are completed together as a team.  Happy Thanksgiving everybody!!

Gwen
15-12-9
Unbroken clean and jerks
Touch and go—from the floor.
Re-gripping at the floor is a foul.
Rest as needed between sets.
Loading is athlete’s choice.

Row 2K

You’re welcome!

I’m thinking of having two classes on Thursday.  One at 0800 and one at 0900.  Let me know what you guys think.  Yes? Or No?

The gym will be open regular hours this week with the exception of Thursday—only open at 8 am on Turkey Day. We will do a special Thanksgiving WOD—bring your friends and family!

Back Squat
5 @ 70%
5 @ 73%
4 @ 76%
4 @ 79%
3 @ 83%
3 @ 83%


Then

10 power snatch 115/75
20 box jump overs 24/20
30 wall balls 20/14

3 rounds

Tabata plank hold

Then

13 minute AMRAP
55 burpees to a plate
55 chest to bar pull ups
55 double unders
55 handstand push ups

Front squat
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%

Then

3 burpee box jump over 24/20
3 cal row
6 burpee box jump over 24/20
6 cal row
9 burpee box jump over 2420
9 cal row
Etc...for
12 min AMRAP

21Push presses 95/65

21 Front squats 95/65

21 Hang power cleans 96/65

Rest 2 minutes

15 Push presses 115/85

15 Front squats 115/85

15 Hang power cleans 115/85

Rest 2 minutes

9 Push presses 135/105

9 Front squats 135/105

9 Hang power cleans 135/105

All for time

Handstand push ups
2 minute AMRAP—strict hspu
Rest 1 minute
2 minute AMRAP—kipping hspu
Rest 1 minute
2 minute AMRAP—strict press 95/65

Conditioning
5 rounds, on the 4:00
12 toes to bar
15 deadlifts 185/135
9 calorie row

Overhead squats
5 sets of 3
Start moderate and build

Snatch
7 sets of
Power snatch + squat snatch+overhead squat
Start light and build

Conditioning
60 double unders
30 calorie row
15 overhead squats 115/75
15 min AMRAP

Back squats
5 sets of 3 @ 85%

Then

8 rounds:
20 seconds back squats 45/35
10 seconds rest
20 seconds double unders
10 seconds rest

Rest 3 minutes

8 rounds
20 seconds dumbbell snatches 50/35
10 seconds rest
20 seconds handstand push ups
10 seconds rest

Rest 3 minutes

8 rounds
20 seconds calorie row
10 seconds rest

AMRAP 20 minutes
10 thrusters 135/95
30 calorie row
16 chest to bar pull ups

1)
AMRAP 4 minutes
27 calorie row
21 power clean 135/95
15 burpee box jump overs 24/20
Rest 4 minutes
AMRAP 4 minutes
27 calorie row
21 power cleans 115/75
15 burpee box jump overs 24/20
Rest 4 minutes
AMRAP 4 minutes
27 calorie row
21 power cleans 95/65
15 burpee box jump overs 24/20
2)
1-2-3-4-5-6-7-8-9-10
Unbroken chest to bar pullups
Rest 2 minutes
10-9-8-7-6-5-4-3-2-1
Unbroken toes to bar
3)
10 minute recovery row/bike

3 sets of max reps handstand push ups
Rest 1 minute between sets

Then

Every minute for ten minutes:
2 power snatch

Then

15 power snatch 75/55
30 double unders
200 m run

5 rounds

Every four minutes complete:
400 m run
1 round of DT

Five rounds

DT=12 deadlifts
9 hang cleans
6 push press
155/105

every two minutes for 7 rounds
3 hang squat cleans + 1 jerk

then

3 rounds
7 chest to bar pull ups
50 air squats
10 hang cleans 115/75

Pull ups:
Max reps pull ups without breaking
Rest 30 seconds
Max reps pull ups without breaking
Rest 30 seconds
Max reps pull ups without breaking

*if you are banding, use lightest band possible OR do static chin over bar hold and score time held.

Then

AMRAP 7 minutes
3 thrusters 95/65, 3 bar facing burpees
6 thrusters 95/65, 6 bar facing burpees
9 thrusters 95/65, 9 bar facing burpees
Etc, increase by 3 each round

Then
Snatch
Perform 3 reps every minute for 7 minutes
Increase weight

Push ups:
25
20
15
Do as many as you can unbroken, rest as little as possible between sets.  Better your effort from last test!

Then

15 min AMRAP
30 double unders
15 power cleans 115/75
30 double unders
15 toes to bar

The gym will not be open tomorrow.  Thanks!

On the 0:00
3 rounds for time:
10 snatch 95/65
10 chest to bar pull ups
On the 10:00
30 calorie row
On the 15:00
3 rounds for time:
10 thrusters 115/75
10 burpee box jump overs 30/24
On the 25:00
30 calorie row

1) Front squat
5 @ 75%
3 @ 80%
1 @ 85%
1 @ 90%

2)
21 air squats
15 calorie row
12 alternating kb/db snatches 53/35

5 rounds

Teams of 3

AMRAP 7 minutes
50 back squats 135/95
50 back squats 185/135
Max reps back squats 225/155

Rest 3 minutes

AMRAP 7 minutes
50 bench press 135/95
50 bench press 155/105
Max reps bench press 185/115

Rest 3 minutes

AMRAP 7 minutes
50 deadlifts 185/135
50 deadlifts 225/155
Max reps deadlifts 275/185

*Each team can use only one bar, one person works at a time

Part 1:
400 m run, 30 wall balls 20/14, 30 box jumps 24/20
400 m run, 21 kettlebell swings 53/35, 12 pull ups
400 m run, 21 kettlebell swings 53/35, 12 pull ups
400 m run, 30 wall balls 20/14, 30 box jumps 24/20
For time
Rest

Then

Part 2:
50 toes to bar
For time

15-12-9
Calorie row
Power snatch 95/65

Directly into

15-12-9
Calorie row
Clean and jerk 95/65

Then

Back squat
2 rounds;
5@ 80%
3@ 85%
1@ 90%

AMRAP 20 minutes

500 m row

400 m run

3 rounds of Cindy

Cindy=

5 pull ups

10 push ups

15 air squats

On the minute X 7
3 deadlifts
Build each set

then

4 rounds for time
21 deadlifts 135/95
15 box jumps 24/20
9 push jerks 135/95

In teams of 3
100 calorie row
100 box jump overs 24/20
100 thrusters 95/65
100 chest to bar pullups
100 thrusters 95/65
100 box jump overs 24/20
100 calorie row

1) 2 rounds
400 m run
15 calorie row
12 squat cleans 135/95

2) 2 rounds
10 power cleans 155/105
10 front squats 155/105
10 push jerks 155/105
Rest 2 minutes between rounds

3)AMRAP 2 minutes
Double unders

1) 

25 pushups

20 push ups

15 push ups

*get as many as possible unbroken, rest as little as possible

2)

AMRAP 4 minutes

27 calorie row

27 burpees

27 chest to bar pull ups

Rest 4 minutes

AMRAP 4 minutes

21 calorie row

21 burpees

21 toes to bar

Rest 4 minutes

AMRAP 4 minutes

15 calorie row

15 burpees

15 pull ups

3)

3 rounds for quality

21 calorie row

15 med ball GHD sits ups

9 glute ham raises

Power snatches
3@ 50%
3@ 55%
2@ 60%
2@ 65%
1@ 70%
1@ 75%

Then

30 power snatches 135/95
“Isabel”

Then

Back squat
2 rounds
5 reps @ 78%
3 reps @ 82%
1 rep @ 86%
Rest 2 minutes between sets of squats

75 double unders
50 air squats
15 power cleans 135/95

3 rounds


Front squat
On the minute x 10
Build to a heavy single

800 m run
6 rounds of “The Chief” 135/95
400 m run
4 rounds of “The Chief” 135/95
200 m run
2 rounds of “The Chief” 135/95

The Chief=3 power cleans+6 push ups+9 air squats

Overhead squat
Build to a heavy set of 3

AMRAP 3
21 front squats 95/65
21 burpee over the bar
Max calorie row
Rest 3 minutes
AMRAP 3
18 front squats 115/85
18  burpee over the bar
Max calorie row
Rest 3 minutes
AMRAP 3
15 front squats 135/95
15 burpee over the bar
Max calorie row
Rest 3 minutes
AMRAP 3
12 front squats 155/105
12 burpee over the bar
Max calorie row

Score is total number of reps

Deadlift
Build to a heavy set of 5

Then

On the minute X 12 (4 sets)
Minute 1: 15 deadlifts 225/155
Minute 2: 15 ghd sit ups
Minute 3: Max calorie row

Score is number of calories total

The gym will not be open tonight.
Sorry for any inconvenience.

“”Fight Gone Bad”

1 minutes Wall balls 20/14
1 minute Sumo deadlift high pulls 75/55
1 minute Box jumps 24/20
1 minute Push press 75/55
1 minute Calorie row

3 rounds for max reps with 1 minute rest between rounds

AMRAP 20 minutes
Teams of two
30 seconds on the bike
12 calorie row
9 kettlebell swings 70/53

—partners complete full rounds

800 m run buy in

5 rounds of
12 chest to bar pull ups
9 squat snatches 95/65
6 handstand push ups

800 m run buy out

All for time

5 clusters 95/65
3 clusters 105/75
1 cluster 115/85
Rest 2 minutes
5 clusters 105/75
3 clusters 115/85
1 cluster 125/95
Rest 2 minutes
5 clusters 115/85
3 clusters 125/95
1 cluster 135/105

(Cluster=one clean+one squat+one push press)

Then

15 minutes AMRAP
15 toes to bar
12 reverse lunges 95/65
9 clean and jerks 95/65

For time:

35 calorie row
100 double unders
800 m run
100 double unders
35 calorie row

Rest, then:
On the rower
On the minute x 6: 40 seconds on 20 seconds off
Rest one minute
On the minute x 4: 40 seconds on 20 seconds off
Rest one minute
On the minute x 2: 40 seconds on 20 seconds off

Back squat
7 @ 70%
5@ 75%
3 @ 80%
2 rounds
Rest 2 minutes between rounds

Then

30 hang cleans 95/65
30 wall balls 20/14
30 calorie row

3 rounds

500 m row
12 deadlifts 225/185
21 box jumps 30/24

3 rounds

In teams of two:
100 calorie row
100 toes to bar

One team member works at a time

Remember: no 8 a.m. class today

1.
10 power snatches 65/45
8 power snatches 85/65
6 power snatches 105/85
4 power snatches 125/105
2 power snatches 145/125

2.
Push press
Heavy 5
Heavy 4
Heavy 3
Heavy 2
Heavy 1

3.
Every 3 minutes for 4 rounds
15 calorie row
15 bar facing burpees
Max push presses in time remaining 135/95

4.
5 sets of 10 unbroken chest to bar pull ups
Rest as needed between rounds

The gym will not be open Wed or Fri at 8 a.m.
I do not have Raelene's number--if someone could make sure she gets this message, that would be appreciated!

1.
Max reps of push ups

2.
200 m run
30 double unders
9 hang squat cleans 115/80
5 rounds

3.
For quality
21-18-15-12-9
Weighted  abmat sit ups 20/15
Weighted hip extensions 20/15

1) Max reps pull ups

2) AMRAP 18 minutes
18 calorie row
15 wall balls 20/14
12 dumbbell (or kb) snatches 50/35
9 toes to bar

3) Pause overhead squat
Build to a moderate single
3 second pause

4) Squat snatch
On the minute x 12 (3 rounds)
Minute 1--3 reps @ 70%
Minute 2--2 reps @ 75%
Minute 3--1 rep @ 80%
Minute 4--rest

5) Back squat
2 rounds
7 reps @ 72%
5 reps @ 76%
3 reps @ 80%
Rest 2 minutes between each set of squats

On the minute x 8
2 squat cleans + 1 split jerk
Performed at 70% of the clean and jerk

Then

Pausing clean deadlift
5x2@ 70%
Pause at knee

Then

21 bar facing burpees
21 power cleans 135/95
21 bar facing burpees

1 round for time

Then

EMOM x12
Even minutes= 15 ghd sits ups
Odd minutes= 20 hip extensions

AMRAP 20 minutes
7 power cleans 135/95
7 burpees
200 m run

On the minute x 5   Pausing front squat 

On the minute x 5   Front squat 

AMRAP 8 minutes

10 toes to bar

30 double unders

Rest 4 minutes

AMRAP 8 minutes

Wall balls 20/14

Each time you break, perform 15 abmat sit ups

AMRAP 4 minutes
3 rounds
12 deadlifts 95/65
9 hang power cleans 95/65
6 push jerks 95/65
Then
Max calorie row in remaining time

Rest 4 minutes

AMRAP 4 minutes
2 rounds
12 deadlifts 135/95
9 hang power cleans 135/95
6 push jerks 135/95
Then
Max calorie row in remaining time

Rest 4 minutes

AMRAP 4 minutes
1 round
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105
Then
Max calorie row in remaining time

Snatch
On the minute x 8
Hang power snatch+power snatch (70%)

Overhead squat
On the minute x 8
1 pausing overhead squat+1 overhead squat (70%)
(2 second pause in bottom)

AMRAP 15
55 power snatch 95/65
55 pull ups
35 calorie row
55 handstand push ups

Clean and jerk
1 RM

Snatch
1 RM

Then

20 calorie row
10 thrusters 115/80
5 rounds

EMOM 7 minutes
3 power clean+3 front squat+3 push jerk 155/105

AMRAP 9 minutes
9 kettlebell swings 53/35
9 burpees
9 kettlebell swings 53/35
9 box jumps 24/20

Reminder that the gym will not be open at 5 pm tomorrow.

Power Snatch
3x2 @ 70%

Snatch pull
3x2 @90%

Back squat
4x2@75%

AMRAP 8 minutes
10 toes to bar
10 burpees

80 double unders
80 air squats
800 m run
400 m wallball carry 30/20
40 kettlebell swings 70/53
40 calorie row

"Always Remembered"
Teams of two
2001 m row buy in
4 rounds of:
9 rope climbs
11 bear complexes 135/95
2977 m row buy out

Bear Complex =
Power clean
Front squat
Push press
Back squat
Push press

Clean and jerk
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%

Front squat
5X5 @ 75%

21-15-9
Squat snatch 95/65
Chest to bar pull ups

20 pull ups

30 push ups

40 sit ups

50 air squats

3 rounds for time

AMRAP 5 minutes
50 wallballs buy in
12 deadlifts 185/135
12 bar facing burpees
Rest 5 minutes

AMRAP 5 minutes
35 wallballs buy in
9 deadlifts 225/155
9 bar facing burpees
Rest 5 minutes

AMRAP 5 minutes
20 wallballs buy in
6 deadlifts 275/185
6 bar facing burpees

Every 3 minutes for 5 rounds:
400 m run
12 toes to bar

Front squat
Work to a heavy single

800 m run
30 calorie row
25 burpees
20 clusters 115/75

Cluster=squat clean into a thruster, bar comes from the floor each rep

EMOM 10 minutes
3 power cleans+3 front squats+3 push jerks 135/95

400 m run, 30 wall balls 20/14
400 m run, 20 burpee box jump overs 24/20
400 m run, 30 ghd sit ups
400 m run, 20 burpee box jump overs 24/20
400 m run, 30 wall balls 20/14

Push press
3x5 @ 70%

10-9-8-7-6-5-4-3-2-1
Deadlifts 185/135
Lateral bar over burpees

I underestimated yesterday's workout--
Good effort!

AMRAP 4 minutes
Run 400 m
50 double unders
Max rep power snatches in remaining time (75/55)
Rest 4 minutes

AMRAP 4 minutes
Run 400 m
40 double unders
Max reps power snatches in remaining time (85/65)
Rest 4 minutes

AMRAP 4 minutes
Run 400 m
30 double unders
Max reps power snatches in remaining time (95/75)

*see yesterday's blog for power snatch video

I would like to encourage any of you that haven't yet to get your own jump rope.  Jump ropes are cut to your height--having the correct length makes huge difference.  Ask around/check reviews--definitely worth the time and effort in getting one you like!

Power snatch
3@ 60%
3@ 70%
3@ 75%--2sets

Back squat
Work up to a heavy single

AMRAP 18 minutes
30 thrusters 95/65
30 box jumps 24/20
30 calorie row
30 toes to bar

Modifications:
Thrusters=wall ball thrusters
Box jumps=JUMP--to a plate
Row=turn the resistance down, keep s/m at 22+
Toes to bar=weighted sit ups

Looking for 3+ rounds!!

The gym will only be open at 8 am tomorrow.

Clean and jerk
Build to a heavy single

Front squat
4 @ 75%--5 sets

Then
9-7-5
Ring dips
Chest to bar pull ups
Squat snatches 95/65

"Kelly"
400 m run
30 box jumps 24/20
30 wall balls 20/14

5 rounds for time

AMRAP 5 min
35 cal row
Max reps of macho man in time remaining (95/65)
Rest 5 min
AMRAP 5 min
25 cal row
Max reps of macho man in time remaining (115/85)
Rest 5 min
AMRAP 5 min
15 cal row
Max reps of macho man in time remaining (135/105)

"Macho Man" = 3 power cleans, 3 front squats, 3 push jerks

Snatch 4 sets of 5 at 75%

Then

400 m run
21 kettlebell swings 53/35
12 pull ups

3 rounds

Back squat 4 @ 75%--5 sets

AMRAP 15 minutes
50 double unders
25 calorie row
15 hang squat cleans 95/65

Clean and jerk
2@60%
2@65%
2@70%
1@75%--5 sets

Front squat
5@70%--3 sets

Then:

10 chest to bar pull ups
10 front squats 165/110
10 burpees

3 rounds for time

If time:
Snatch
2@60%
2@65%
2@70%
1@75%--5 sets

So....some of us have been wanting to flip a tire before the weather got bad....

Teams of 3 (or whatever--we always make something work!)

50 tire flips (all members help flip)
After each flip, all members perform 5 tire jumps then
Perform 5 push ups with hands on the tire
Every five minutes all members perform a 400 m run

Wear black clothes--the tires are messy!

Should be fun--hope to see a bunch of you tomorrow!

Hang power clean
3 @ 70%--3 sets

Clean pull
3 @ 80%--3 sets

Back squat
5 @ 75%--3 sets

4 X :20 seconds, :10 seconds off
Sit ups
Deadlifts 155/105
Sits ups
Deadlifts 155/105

Complete all 4 sets of one movement before moving on to the next.

EMOM--8 minutes
3 power cleans+3 front squats+3 push jerks 135/95

AMRAP 4 minutes
15-12-9
Wallballs 20/14
Chest to bar pull ups
Max calorie row in time remaining
Rest 4 minutes

AMRAP 4 minutes
15-12-9
Wallballs 20/14
Toes to bar
Max calorie row in time remaining
Rest 4 minutes

AMRAP 4 minutes
15-12-9
Wallballs 20/14
Pull ups
Max calorie row in time remaining

Hang power snatch 3 @ 70%--3 sets

Snatch pull 3 @ 80%--3 sets

Overhead squat 3 @ 70%--3 sets

Then

21-15-9
Sumo deadlift high pull 95/65
Push press 95/65
Bar over burpees

Clean and Jerk

70% x 2
75% x 2
80% x 1
85% x 1
90% x 1
95% x 1

Clean Pull

110% x 2 - 4 sets

Front Squat

85% x 4 - 5 sets

Then

500 meter row
12 burpees
21 box jumps

3 rounds for time

30 snatches for time @ 115/75

Then

In teams of three
Complete 10k row
Team mates switch every 250.
For time

Power clean
5 @ 70%--5 sets

Push press
5 @ 70%--5 sets

Then

15-10-5
Ketttlebell swings 70/53
Toes to bar

800 m run with a 20/15 wall ball

5-10-15
Kettlebell swings 70/53
Toes to bar

EMOM for 6 minutes
3 cleans+3 front squats+3 push jerks (135/95)

AMRAP 3 minutes
21 calorie row
21 burpees over the rower
Max thrusters 75/55
Rest 3 minutes

AMRAP 3 minutes
18 calorie row
18 burpees over the rower
Max thrusters 95/65
Rest 3 minutes

AMRAP 3 minutes
15 calorie row
15 burpees over the rower
Max thrusters 115/80
Rest 3 minutes

AMRAP 3 minutes
12 calorie row
12 burpees over the rower
Max thrusters 135/95

Snatch
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%

Back squat
5 @ 85%--5 sets

Then...

400 m run
15 clean and jerk 115/80
75double unders

3 rounds

Clean and jerk
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%--3 sets

Front squat
5 @ 83%--5 sets

10 front squats 135/95
20 chest to bar pull ups
50 double unders

3 rounds

"31 Heroes"
Teams of two, AMRAP 31 minutes
8 thrusters 155/105
6 rope climbs
11 box jumps 30/24

Partner 1 performs the workout listed above, partner 2 runs 400 m with a 45/25 pound plate.  When partner 2 returns, he starts the above workout where partner 1 leaves off and partner 1 leaves for the 400 m run with the weight.


On 6 August 2011, a U.S. Boeing CH-47 Chinook military helicopter, Call Sign "Extortion 17," was shot down while transporting a quick reaction force attempting to reinforce an engaged unit of Army Rangers in Wardak province, west of Kabul, Afghanistan.^[6][7] The resulting crash killed all 38 people on board—25 American special operations personnel, five United States Army National Guard and Army Reserve crewmen, seven Afghan commandos, and one Afghan interpreter—as well as a U.S. military working dog.^{[8][9][10][11]} It is considered the worst loss of American lives in a single incident in the Afghanistan campaign, surpassing Operation Red Wings in 2005.

Power clean
4@ 80% --5 sets

Push press
4@ 80% --5 sets

AMRAP--7 minutes
Power snatch 95/65
EMOM: 7 wall balls (25/20)

Wall balls start on the 0:00

3 rounds for time:
500 m row
400 m run
Rest 3:00 between rounds

Then

30 cleans and jerks 135/95

Back squat
5 @ 83%--5 sets

50 air squats
7 bar muscle ups
10 hang power clean 135/95

3 rounds

MOD:
50 air squats
7 pull ups
10 hang power cleans

3 rounds

The gym will not be open at 6 a.m.

Front squat 5 @ 80%--5 sets

21-15-9
Deadlifts 225/155
Handstand push ups

3 rounds of Bergeron Beep Test
35 calorie row
3 rounds of Bergeron Beep Test
35 calorie row
3 rounds of Bergeron Beep Test

Bergeron Beep Test=
7 thrusters 75/55
7 pull ups
7 burpees

Power clean
3@ 80%--5 sets

Push jerk
3@ 80%--5 sets

AMRAP 7 minutes
1 power clean 135/95
30 double unders
2 power cleans
30 double unders
3 power cleans
30 double unders
Etc.

E2MOM-10 minutes
3 power cleans+3 front squats+3 push jerks 135/95

Teams of two:
10-9-8-7-6-5-4-3-2-1
Squat cleans 105/75
Run 100 m

(I go, you go--partner 1 completes cleans and run, then partner 2 completes cleans and run--down the ladder!)

Back squat
5@ 80%--5 sets

Then

400 m run
15 power snatches 75/55
5 rounds

20 minute AMRAP

50 wall balls 20/14
50 double unders
40 box jumps 24/20
40 toes to bar
30 chest to bar
30 burpees
20 cleans 135/95
20 jerks 135/95
10 snatches 135/95
10 bar muscle ups

400 m run
2 rounds of DT
400 m run
2 rounds of DT
400 m run
2 rounds of DT

DT= 12 deadlifts, 9 hang cleans, 6 push jerks 155/105

Clean
3 @ 70% --3 sets

Back squat
5 @ 75% --3 sets

AMRAP 9 minutes
6 strict pull ups
9 front squats 135/95

EMOM 10 minutes
Minutes 1-5  3 snatches 105/75
Minutes 6-10 5 clean and jerks 105/75

AMRAP 5 minutes
7 rounds of "The Chief" 115/80
Max calorie row in time remaining
Rest 5 minutes

AMRAP 5 minutes
6 rounds of "The Chief" 135/95
Max calorie row in time remaining
Rest 5 minutes

AMRAP 5 minutes
5 rounds of "The Chief" 155/105
Max calorie row in time remaining

The Chief= 3 power cleans, 6 push ups, 9 air squats

Overhead squat
3@70%--3 sets

21-15-9
Dumbbell snatches 53/35 (or kettlebell)
Calorie row

Directly into

21-5-9
Box jump overs 24/20
Pull ups

Clean and Jerk
60% 3+1
65% 3+1
70% 3+1
75% 3+1
80% 2+1--3 sets

Front Squat
4 @ 78% --5 sets

AMRAP 8 minutes
3 thrusters 95/65
3 toes to bar
6 thrusters
6 toes to bar
9 thrusters
9 toes to bar
Etc.

E2MOM-10 minutes
3 power cleans+3 front squats+3 push jerks (135/95)

Partner WOD
AMRAP--20 minutes
12 calorie row
8 toes to bar
4 hang snatch 95/65

Partners take turns completing one full round--you go, I go

Push presses 5 @ 77%--5 sets
Push jerk  3 @ 70%--5 sets
(Demos linked!)

Then

2k row
150 double unders
10 rounds of Cindy
For time

MOD:
1k row
200 singles
10 rounds of Cindy

EMOM--8 minutes
Minutes 1-4=4 snatches 95/65
Minutes 5-8=6 clean and jerks 95/65

Then

AMRAP 5 minutes
600 m run buy in
12 deadlifts 185/135
12 bar facing burpees
Rest 5 minutes
AMRAP 5 minutes
400 m run buy in
9 deadlifts 225/155
9 bar facing burpees
Rest 5 minutes
200 m run buy in
6 deadlifts 275/185
6 bar facing burpees

Back squat
78%X6--5 sets

Then
27-21-15-9
Calorie row
Kettlebell swings 53/35
Overhead squats 75/55

Extra work (if you have time)
Snatch
60% X 3
65% X 3
70% X 3
75% X 3
80% X 3--3 sets

Front squat

75% X 4--5 sets

Then

5 squat cleans 135/95

10 calorie row

30 double unders

5 rounds

Rest 1:00 between each round

EMOM 8 minutes
3 power clean+3 front squats+3 push jerks (135/95)

Then
800 m run
25 power snatch 95/65
15 chest to bar pull ups
800 m run
25 clean and jerks
15 chest to bar 95/65

Power Clean
75% x 3 - 5 sets

Push Press
75% x 5 - 5 sets

WOD

15-12-9-6-3 Deadlift 225/155
30-24-18-12-6 GHD Situps

“Every good citizen makes his country's honor his own, and cherishes it not only as precious but as sacred. He is willing to risk his life in its defense and its conscious that he gains protection while he gives it." - - Andrew Jackson

On July 4th, 1776, our country declared it's independence from Great Britain.  Many men and women have sacrificed their lives for the freedoms that we enjoy.  I'm so thankful for these people.  One of these people who sacrificed his life is Glen Doherty.  He was killed in Benghazi, Libya on September 11, 2012.  

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. 

We will be open today for this workout.  

Glen.

30 clean and jerks for time 135/95

1 mile run

10 rope climbs

1 mile run

100 burpees

Back Squat

75% x 6 -- 5 sets

Then

4 rounds for time

21 wall balls
18 calorie row
15 box jump overs 24/20
12 Snatch 95/65

Extra Work:

25 GHD situps
25 back extensions

3 sets

Hours for next week:
Monday: 6 am, 8 am, 7 pm
Tuesday: 8 am
Wednesday: 6 am, 8 am, 7 pm
Thursday: 7 pm
Friday: 6 am, 8 am

"Daniel"
50 pull ups
400 m run
21 thrusters 95/65
800 m run
21 thrusters 95/65
400 m run
50 pull ups

Alright guys, tonight is the night I'll announce the winner of the challenge.  This was a very hard decision because I had 5 awesome entries.  I kept hearing over and over again that you were glad that you took before and after pictures, because you wouldn't have believed the results if you couldn't see them.  We had people who dropped over 10 lbs, and people who's weight stayed consistent during the challenge.  Accurately tracking your food intake using a free app, and tracking your macros makes a huge difference.  It made a huge difference in just 30 days for all of you.  I can't stress enough to track what you're eating.  It takes 2-3 minutes a day and the results, especially over a long period of time, can be drastic.  I mean, look at what 30 days did.  

The winner of the challenge is Shannon.  She showed up, put in the work, and saw a huge body difference.  Congrats Shannon.  Get with me or Shauna for your prize.  

Workout of the DAY

Dirty 30

30 box jumps 

30 jumping pullups

30 KB Swings 53/35

30 lunges

30 knees to elbow

30 push press 45/35

30 back extension (good mornings)

30 wall balls

30 burpees

30 double unders

We have a WINNER for our challenge.  

Check back tomorrow to see who it is. :)

Power Clean + Front Squat

2 PC and 2 FS @ 60%
2 PC and 2 FS @ 65%
2 PC and 2 FS @ 70% X 3 sets

Deadlift

75% x 5 reps x 5 sets

Then

EMOM--10 minutes

Odd minutes 5 Thrusters (start light, then add weight)  These should be unbroken
Even Minutes - Run 200 meters

EXTRA WORK (If you want it)

Front Squats

75% x 3
80% x 1
75% x 3
85% x 1
75% x 3
85% x 1

AMRAP 4:00 minutes

21 Calorie Row
21 Power Cleans 135/95
15 burpee box jump overs

Rest 4:00

AMRAP 4:00

27 Calorie Row
21 Power Cleans 115/80
15 burpee box jump overs

Rest 4:00

AMRAP 4:00

27 Calorie Row
21 Power Cleans 95/65
15 burpee box jump overs

Back squats
5 @ 75%
1 @ 80%
5 @ 75%
1 @ 83%
5 @ 75%
1 @ 85%

Then
"Isabel"
30 snatches 135/95

Find your 1 RM snatch
Find your 1 RM clean and jerk

Then
10 power snatch 95/65
10 box jump overs 24/20
5 rounds for time

Front squat
3X3 @ 70%

Then
"Optimus Prime"
AMRAP 7 minutes
Wallballs 20/14
5 deadlifts 225/155 at the top of each minute

Workout starts with wall balls.  At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall balls.  The score will be the total number of wall balls and deadlifts completed.

800 m run
30 kettlebell swings 53/35
20 bar facing burpees (standard plates on each end!)

For time

Then
EMOM for 6 minutes
Minutes 1-3=3 snatches (115/75)
Minutes 4-6= 5 clean and jerks (135/95)

Back squat
3X3 @ 70%

Then
AMRAP 15 minutes
60 double unders
30 calorie row
15 overhead squats 95/65

30 calorie row
30 box jump overs 24/20
30 power snatch 75/55
30 toes to bar
30 power snatch 75/55
30 box jump overs 24/20
30 calorie row

Front squat
2@60%
2@70%
2@75%
2@ 80%

Then

21-15-9
Hang squat clean 95/65
Hand stand push ups
600 m run

100 double under buy in
Then

10 front squats 135/95
24 kettlebell swings 53/35
14 box jump overs 24/20

3 rounds

Power Clean: build to a heavy triple

Then

4 minute AMRAP
Run 400 m
15 burpees over the bar
Max reps power cleans (95/65)
Rest 4 minutes

4 minute ARMAP
Run 400 m
10 burpees over the bar
Max reps power cleans (135/95)
Rest 4 minutes

4 minute AMRAP
Run 400 m
5 burpees over the bar
Max reps power cleans (155/105)

13 thrusters 95/65
14 pull ups
6 rounds

AMRAP 25 minutes
Teams of 3
10 reverse lunges 95/65
10 shoulder to overhead 95/65
20 lateral two foot over the bar hops
200 m run

*relay style: team member 2 starts when team member 1 leaves for run, etc.

Okay people, this is a full plate of good stuff to do today....so get warmed up and getting lifting!


Back Squat
1@ 60%
1@ 70%
1@ 75%
1@ 80%
1@ 85%
1@ 90%
1@ 95%


Then

21-15-9
Snatches 95/65
GHD sit ups
Directly into
21-15-9
Clean and Jerks 95/65
Chest to bar pull ups
Directly into
21-15-9
Bar facing burpees
Toes to bar

AMRAP 4 minutes
27 hang cleans 95/65
27 wall balls 20/14
27 calories
Rest 4 minutes
AMRAP 4 minutes
21 hang cleans 95/65
21 wall balls 20/14
21 calories
Rest 4 minutes
AMRAP 4 minutes
15 hang cleans 95/65
15 wall balls 20/14
15 calories

Front Squat

2@60%
2@70%
2@75%
2@80%
2@85%
1@90%
1@90%

Then

18 minute AMRAP
18 calorie row
15 box jump overs 24/20
12 toes to bar
9 kb squats 53/35

1 minute of row for calories
1 minute of power snatch 75/55
1 minute of burpees
1 minute of rest

5 rounds
Score=total number of reps

Snatch
3X3 @ 70%
3X2 @ 75%
3X1 @ 80%

Snatch pull
5X3 @100%

"Grace"
30 clean and jerks 135/95

Back Squat
1@ 60%
1@ 70%
1@ 75%
1@ 80%
1@ 85%
2@ 90%

Then

600 m run
16 deadlifts 225/155
60 double unders

3 rounds for time

Gym schedule for this week:
Tuesday: 4 pm (I have to be out by 5...it's my last class!)
Wednessday: 6 am, 8 am, 5 pm
Thursday: 5 pm
Friday 6 am, 8 am, 5 pm

If the weather trend continues, we will probably move the evening class to 6 pm next week...too darn hot!!

15 calorie row
18 wall balls 20/15
15 kettlebell swings 53/35
12 burpees

4 rounds

Memorial Day Murph
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

500 m row
21 body weight deadlifts
21 box jumps 20"

3 rounds for time

**NOTE: The gym will be open at 8 am and at 5 pm tomorrow--the gym will be open at 6 am on Friday.  If we are able to open it at 8 am or 5 pm, we will post on Facebook and send a text.  Monday is Memorial Day--which means MURPH!!!  More info about that will be coming.

Hi all.  You guys are killing this challenge and it's only been a little over a week.  I hope you have your cheat meal all planned out for next week.  I've been getting texts from some of you telling me how much better you feel, and how much your performance is increasing.  It's awesome to hear from you guys.

Power clean

65% x 3
3 sets

Clean Pull

75% x 3
3 sets

Back Squat

65% x 3
3 sets

Then:

Fran
21-15-9
Thrusters 95/65
Pullups

400 m run
21 kettlebell swings 53/35
15 back extensions
9 ring dips

3 rounds

Gym Schedule for the Week:
Monday
6 am
8am
5 pm

Tuesday
4 pm

Wednesday
6 am
8 am
5 pm

Thursday
5 pm

Friday
6am
8am
5pm

30 double unders
20 knees to elbow
10 handstand pushups *

5 rounds

*sub strict press for hspu

Bench press (I know...only one bench.  Work in partners/teams..do it before OR after the WOD)
5@ 50%
4@ 60%
3@ 70%
2@ 80%
1@ 90%


Then

400 m run
30 ghd sit ups
15 deadlifts 235/165

3 rounds for time

**REMEMBER: NO 8 AM CLASS TOMORROW!

"Fight Gone Bad"
3 rounds
1 minute at each station
Wall balls 20/14# to 10/9'
Sumo deadlift high pulls 75/55#
Box jumps 20"
Push press 75/55#
Row for calories
Rest

EMOM
Minute one=12 kettlebell front rack lunges 53/35
Minute two=12 deficit pushups
Minute three=12 kettlebell box step ups 53/35 to 24/20
Minute four=50 second plank hold (on your elbows)

Four rounds

Then...

Front squat
3X5@80%
1@85%
1@90%
1@95%

Every minute on the minute for 20 minutes
5 pull ups
10 push ups
15 air squats

WOD and Gym Schedule and Challenge Information:

This week the gym will be open regular times except we will have an 8 am class on Thursday instead of Friday.

Challenge workout #1

Max calorie row in 1 minute.  This is a max effort.  You should be hurting after this row.  Take time to recover.

WOD

9 power cleans 95/65
5 burpee box jumps 24/20

3 rounds for time

7 minute cap

Challenge information

Rules

Download the "My Fitness Pal" app.  It's built by Under Armour and free in the google play store.
Record all the food that you eat during the challenge.  Your goal is to eat as close to the recommended calories as possible, while keeping your macros balanced at 30-40-30.
5 workouts a week.  No more than 4 of them can be in the gym.  One or two should be outside with your friends and/or family.  Running and biking are good ones.

This challenge lasts 30 days.  Cost is $25.00 - winner take all.  Money must be given to Shauna or Jesse by Friday to be in the challenge.

Take your measurements on your arms, legs, waist, chest and hips.  Measure again at 15 days, and then again at 30 days.  Before and after pics are mandatory.  These aren't for anyone else to see and will not be shared.  If at the end of the challenge, I ask to see your pictures and you don't have them - you can't win.

No processed sugar allowed for the first two weeks of the challenge.  During the second set of two weeks, you may have one cheat meal per week.

I've seen you guys killing it at the gym for months.  You're working really hard, and I believe you are sabotaging yourself with poor diet habits.  30 days isn't very long to track your food intake.  Remember, log everything that you eat.  I will be checking logs.

Jesse

10 back squats 135/95
400 m run

3 rounds

Push jerk
2 sets of 5 at 60% of 1RM
3 sets of 3 at 70% of 1RM

Then

3 handstand push ups
6 deadlifts 185/135
12 pullups
24 double unders

6 rounds for time

50 air squats

10 burpees

40 sit ups

10 burpees

30 lunges (alternating steps)

10 burpees

20 kettlebell swings 53/35

10 burpees

10 m bear crawl (3 lengths of the gym)

10 burpees

20 kettlebell swings 53/35

10 burpees

30 lunges (alternating steps)

10 burpees

40 sit ups

10 burpees

50 air squats

25 burpees
25 power cleans 95/65
25 burpees

At the top of every minute, perform 7 wall balls (20/14)

Front Squat
5 @ 50%
4@ 60%
3 @ 70%
2 @ 80%
1 @ 90%
Go for a new PR!!

Then
9-8-7-6-5-4-3-2-1
Kettlebell swings 53/35
Toes to bar
Sit ups

Hey guys and gals,

There is a 30 day challenge starting on May 15th.  This is a fitness challenge, with diet, and working out as the scored categories.  Get with Jesse for details.

You will need to download the "My Fitness Pal" app, and keep track of everything that you eat.  If it fits your macros for your fitness goals, you can eat it.  If it doesn't, you can't.  I'm tracking all of my meals with it, and have found that I wasn't eating enough food, and getting almost 1/3 of my calorie intake from coffee creamer (maybe a bit too much).  Download the app, and start tracking your meals now, so it will be habit to log your meals by the time the challenge comes around.

WOD

50-30-10

Wall Balls 20/14
Box Jumps 24/20

500 m row or 400 m run

Then

7 rounds of

7 bar facing burpees
3 thrusters 95/65

Then

500 m row or 400 m run

All for time

10-8-6-4-2
Clean ladder
105/55
125/75
145/95
165/115
185/135

20 push presses 75/45
20 back extensions
400 m run
3 rounds

10 chest to bar pull ups
20 toes to bar
30 deadlifts 135/95
100 double unders
30 box jumps 24/20
20 burpees
10 cleans 135/95

RX+ weight 185/135

It's been a great week!!  Friday's workout is going to a TEAM workout.  We all love those.

Teams of 3

15 calorie row
10 box jump overs 24/20
5 deadlifts 185/135

20 minute AMRAP

As soon as partner 1 finishes the row, partner 2 can start the row, etc etc.

Have fun!!

20 minutes to establish a 1RM back squat

Then

EMOM every 3 minutes for 5 rounds
200 m run
15 ground to overhead 95/65

2 rounds for time

10 deadlifts 225/185
20 hand stand pushups
30 front squats 95/65

Barbara

5 rounds

20 pullups
30 pushups
40 situps
50 air squats

Rest 3 minutes between rounds

The goal of this workout is intensity.  If you don't think you can do all 5 rounds, scale it to 3 rounds.  Each round needs to be fast.  You can get a drink during the 3 minutes of rest.  Get after this one and see how fast you can really do it.

21-15-9
Shoulder to overhead 135/95
Chest to bar pull ups

6 squat cleans 135/95
12 push ups
18 double unders

10 minute AMRAP

"Frun"

21 pull ups
21 thrusters 95/65
400 m run
15 pull ups
15 thrusters
400 m run
9 pull ups
9 thrusters
400 m run

3x6 Push press

Then

10-1

Handstand pushup (sub push press if you can't do handstand pushups.
GHD Situps

Partner WOD

Buy in: 800 m run (alternate 200 m)

Then
20 alternating rounds (10 rounds each partner)
3 clean and jerks 135/95
15 wall balls 20/14

Buy out: 60 burpees over the barbell (partition reps as needed)

9 deadlifts 155/100
12 hand release push ups
15 box jumps 24/20

15 minute AMRAP

I know it's not December 7th, but this looks fun and we can never remember the sacrifices given for our freedom often enough...so:

"Pearl Harbor"

12 ring dips
7 power cleans 165/105
41 double unders
12 ring dips
7 back squats 165/105
41 double unders
12 ring dips
7 shoulder to overhead 165/105
41 double unders

5 wall balls 20/14
3 handstand push ups
1 squat snatch 95/65

20 rounds for time

I'm planning on sneaking down to the gym around 1300 or so if anyone wants to join me.  JW

WOD

30-20-10
Dumbbell thrusters 35/25
Toes to bar

15 box jumps 30/24
400 m run/row

4 rounds

Hey all, thanks for coming down to workout this afternoon.  It was a lot of fun.  Friday is the last day of the 0800 class.  Please take the time to thank Trudy for all the coaching she's done.  We wouldn't have a gym without her.  THANKS TRUDY!!

WOD

800 meters Run/Row
50 med ball cleans 20/14 - these are squat cleans, and the ball touches the ground on every rep.
25 box jumps 24/20
50 Ab Mat situps
800 meter Run/Row

In teams of two, complete:
100 front rack walking lunges 5/65
100 box jump overs 24/20
100 calorie row
100 toes to bar
100 wall balls 20/14

Any order and partition as needed
One partner works at a time

25 minute time cap

21 ghd sit ups
14 one arm alternating dumbbell push jerks 50/35

15 minute AMRAP

6-9-121-9-6
Burpees over the bar
Front squats 135/95
Chest to bar pull ups

100 m Row
20 burpees to a plate
30 abmat sit ups
40 double unders

18 minute AMRAP

9 thrusters 95/65
35 double unders
10 rounds

Reminder that the gym is closed tomorrow (Thursday)--we'll all be looking forward to what Dave has planned for us Friday!

50 double under buy in

20 air squats
15 deadlifts 135/95
10 burpees
5 shoulder to overhead 135/95

6 rounds for time

Run 400 m
30 thrusters 75/55

Run 400 m
20 thrusters 75/55

Run 400 m
10 thrusters 75/55

20 ghd sit ups
25 push ups
30 overhead lunge steps with a plate 45/25

3 rounds

Thanks for joining us today for the partner WOD.  We had a lot of fun.

Friday's WOD

55 Deadlift 225/155
55 Wallballs 20/14
55 Calorie Row
55 HSPU

13:00 AMRAP

We are open tomorrow at 6 am., 8 am, and 5 pm.  Hope to see you all there.

Run 400 m
21 squat cleans 95/65
21 bar facing burpees
Run 400 m
15 squat cleans 115/75
15 bar facing burpees
Run 400 m
9 squat cleans 135/95
9 bar facing burpees

5x3 squat clean--start at around 60% and work up

Then

30 wall balls 20/14

25 ghd sit ups

20 handstand push ups

3 rounds

Split jerk 3x3
Moderate--heavy--moderate

Then

20 kettlebell swings 53/35
20 calorie row
5 rounds

17.3
Games.crossfit.com

The gym will not be open tomorrow!  See you Friday (17.3)!!

24 sumo deadlift high pulls 95/65
12 handstand push ups
18 sumo deadlift high pulls 95/65
9 handstand push ups

12 sumo deadlift high pulls 95/65
6 handstand push ups

6 sumo deadlift high pulls 95/65
3 handstand push ups

20 wall balls 20/15
20 dumbbell thrusters 50/35
200 m run

3 rounds for time

15 minutes to work on double unders....max set unbroken!

Then

8 minutes AMRAP

6 thrusters 135/95
9 box jump overs 24/20
12 ghd sit ups

Complete as many rounds and reps in 12 minutes as possible of:
2 rounds of
50 foot weighted walking lunge
16 toes to bar
8 power cleans
Then
2 rounds of
50 foot weighted walking lunge
16 bar muscle ups
8 power clean
Etc...alternating between bar muscle ups and toes to bar every two rounds
Men use 50 pound dumbbell, women use 35 pound dumbbell

The gym will not be open tomorrow (Thursday the 2nd)

Use this as a rest day and be ready to go hard on Friday--Open workout 17.2!!

30 alternating pistols
20 ghd sit ups
10 hang cleans 135/95

3 rounds

5x3 back squat
start at about 60%

then

21-18-15-12-9
push ups
overhead squats 95/65

3x3 push jerk
Moderate-heavy-moderate

Then

9-7-5-3
Squat cleans 155/115
Ring dips
Chest to bar

17.1
10 dumbbell snatches
15 burpee box jump overs
20 dumbbell snatches
15 burpee box jump overs
30 dumbbell snatches
15 burpee box jump overs
40 dumbbell snatches
15 burpee box jump overs
50 dumbbell snatches
15 burpee box jump overs

20 minute time cap

Box= 24/20"
Dumbbell= 50/35

20 minute AMRAP
15 power snatches 75/55
30 double unders
Row 250/run 200

1000 m row buy in

Then 3 rounds of

21 kettlebell swings 70/53
12 handstand push ups

All for time

Front squats
5@50%
4@60%
3@70%
2@80%
1@90%
Go for a new PR!

Then
12 Minute AMRAP
20 box jump overs 24/20
15 chest to bar pullups
10 clean and jerk 135/95

Cleans

6 @ 70%

5 @ 80%

4 @ 90%

1 @ 100+%

Then 

13.3

AMRAP 12 minutes

150 Wall balls

90 double unders

30 muscle ups**

**Sub with bar muscle ups or chest to bar pull ups

Back squats 5X5 @ 70%

15-12-9-6-3
Handstand push ups
Sumo deadlift high pulls 95/65
Run or row 200 m after each round
(15/15/200/12/12/200 etc)

30 alternating pistols

30 dumbbell push press 50/35

25 alternating pistols

25 dumbbell push press 50/35

20 alternating pistols

20 dumbbell push press 50/35

15 alternating pistols

15 dumbbell push press 50/35

10 alternating pistols

10 dumbbell push press 50/35

5X6 Front squat @ 80%

15 minute AMRAP

15 power clean 135/95
15 calorie row
50 double unders
12 power clean 135/95
15 calorie row
50 double unders
9 power clean 135/95
15 calorie row
50 double unders
6 power clean 135/95
15 calorie row
50 double unders

Updated gym hours:
6 am Monday, Wednesday, and Friday
8 am Monday, Wednesday, and Friday
5 pm Monday through Friday

Also--no Thursday evening class this week.

Thanks and see you tomorrow!

15 minutes to find 1RM deadlift

Then

10 minutes AMRAP
10 squat snatch 95/65
10 toes to bar
30 double unders

50 walking lunge steps
25 wall balls 24/20
50 double unders
25 back extensions
50 sit ups

Good morning friends-- the gym will be opening at 6 pm tonight.  See you then!

Back squat 5X6 @ 70%

Then

24 box jumps 24/20
18 calorie row
12 deadlifts 225/185

3 rounds

Hey all!!  There's a SPARTAN RACE coming up in March near us.  It's in Littlefield, AZ, which is just north of Mesquite.  We have a few people who are going to run short race (it's called the SPRINT).  If anyone is interested in doing the race with us, here's the link.  Spartan Race

Jesse has a discount code for 25% off the race fee.  

WOD

1-8

Bar over Burpees

Push press 95/65

Rest 3:00

8-1

Bar over Burpees

Push press 95/65

Squat snatch
4@ 60%
3@ 70%
2@ 80%
1@ 90%

**if you're not sure of your 1RM squat snatch, start light and build
Then....

150 double unders
75 wall balls 20/14
25 squat snatch 115/75
For time

14.4
AMRAP 14 minutes
60 calorie row
50 toes to bar
40 wall balls 20/14
30 power cleans 135/95
20 muscle ups

100 air squats
40 calorie row

2 rounds

Touch and go deadlift
6 @ 60%
5 @ 70%
4 @ 80%
1 @ 90%

Then
10  minute AMRAP
20 ghd sit ups
20 dumbbell thrusters 40/25 (each hand)

Due to a buffet of illness at the Jessop home, there will be no 8 am class tomorrow....sorry and hope to see you at 6 am or  5 pm!

Tabata hollow rock

Then

21 handstand push ups

21 overhead squats

21 bar facing burpees

3 rounds

4x8 back squat @ 75%

Then

500 m row
25 sumo deadlift high pulls 95/65
25 chest to bar pullups
2 rounds

Overhead squat
4@50%
3@60%
2@70%
1@80%
1@90%

Then...
30 dumbbell snatches (alternating) 50/35
15 toes to bar

3 rounds

For your information: the open begins February 23rd and registration is now open!  We had a lot of fun last year--hoping many of you will sign up.

Front squats
3X3 pause squat @ 70%

Row 20 calories
20 alternating kettlebell snatches 45/30
15 box jumps 30/24

3 rounds

Diane
21-15-9
Deadlifts 225/185
Handstand push ups

17 minute AMRAP

40 burpees
30 snatches 65/45
30 burpees
30 snatches 95/65
20 burpees
30 snatches 125/85
10 burpees
Max snatches 155/105

Back squat 4X8 @ 75%

Then
5 front squats 95/65
5 push jerk 95/65
5 wall balls 25/20
10 rounds

Strength:
1 squat clean from the floor + 3 hang squat cleans (above the knee) at 70% of your 1RM
3 sets

Then
12.3
18 minute AMRAP
15 box jumps 24/20
12 shoulder to overhead 115/75
9 toes to bar

AMRAP 10 minutes
5 alternating single arm dumbbell hang squat snatch 45/30
25 double unders

Every four minutes perform:
30 double unders
15 kettlebell swings 53/35
10 burpee box jumps 24/20

Complete 6 rounds

*if you finish before the end of the four minutes, rest to the four minute mark.

40 pull ups
20 cleans 135/95
30 pull ups
15 cleans
20 pull ups
10 cleans
10 pull ups
5 cleans

Then

2 rounds
Max set of unbroken overhead squats @ 115//75
Rest 2 minutes

3X10 front squat @ 70%

Then

21 power snatch 95/65
12 chest to bar pull ups

3 rounds

If time:

5X3 split jerk @ 80%

3:00 on the clock

15 calories on the rower
15 burpees
Wall balls for remaining time 20/14

Score is wall ball reps (recover after this)

Then:

21-15-9

Hang squat clean 115/75
Hand stand pushups

15 lateral bar over burpees

9 thrusters 135/95

3 rope climbs

3 rounds

13 minute AMRAP

11 ghd sit ups
5 overhead squats 95/65
3 wall walks

Push jerk 3X10 @ 60%

Then...

12 handstand push ups
16 alternating pistols
20 pull ups

3 rounds

16 minute AMRAP

10 ring dips
20 front squats 95/65 (taken from ground)
50 double unders

Then
30 seconds on 30 seconds off
Max effort airdyne for 3 minutes

3X8 Back squat @ 75%

12 min AMRAP

12 toes to bar
12 box jump 24/20
12 shoulder to overhead 95/65

Partner WOD

100 double unders
80 kettlebell swings 53/35
60 lunges
40 burpees
20 push ups
2 rounds

One partner works at a time, split reps as you wish

12 minute time cap

30 burpee box jumps 24/20
30 snatches 95/65
60 toes to bar
30 overhead squats 95/65
30 burpee box jumps 24/20

50 calorie row
50 wall balls 20/15
25 handstand push ups

2 rounds

AMRAP 12 minutes

9 bar facing burpees
7 hang cleans 135/95
5 chest to bar pull ups

"Horrid Hundred"
Partner WOD

100 of each of the following:

Box jumps 24/20"
Pull ups
Kettlebell swings 53/35#
Walking lunges
Knees to elbows
Push press 45/35#
Back extensions
Wall balls 20/15#
Burpees
Double unders

One partner works at a time
Split reps as you wish