4/26/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

April “COOL” Board

***Make some goals for yourself for April

– Troy – 1st Bar Muscle Up!
– Chris M. – 285# Squat Clean
– Ben N. – 100# Deadlift
– Heather – 125# Squat Clean
– Riley – 255# Squat Clean
– Kelli – 100# Squat Clean
– Troy – 145# Squat Snatch
– Nick A. – 125# Overhead Squat
– Heather – 90# Squat Snatch
– Steph – 105# Squat Snatch
– Riley – 175# Squat Snatch
– Kelli – 75# Squat Snatch
– Jess F. – 110# Squat Snatch
– Justice – 95# Squat Snatch
– Rachel – 215# Deficit Deadlift
– Jodi P. – 250# Deficit Deadlift
– Rachel – 1st Kipping Pull Up!
– Angie M. – 215# Front Squat
– Ally – 1st Rope Climb
– Ally – 185# Front Squat
– Rachel – 150# Front Squat
– Austin – 305# Front Squat
– Chris M. – 335# Front Squat
– Erik – 215# Front Squat
– Troy – 265# Front Squat
– Mike H. – 240# Front Squat
– Che – 325# Front Squat
– Jodi P. – 155# Front Squat
– Chrissi – 175# Front Squat
– Kelli – 110# Front Squat
– V. – 155# Front Squat
– Jess F. – 175# Front Squat
– Emily – 185# Front Squat
– Justin P. – 290# Front Squat
– Ben – 307.5# Front Squat
– Eli – 165# Snatch
– Heather – 95# Snatch
– Leann – 115# Snatch
– Rachel – 90# Snatch
– Justice – 100# Snatch
– Chris M. – 295# Squat Clean
– Austin – 285# Squat Clean
– Kelsey P. – 105# Squat Clean
– Kellie – 130# Squat Clean
– Kira – 165# Squat Clean
– Justin P. – 235# Squat Clean
– Eli – 205# Squat Clean
– Steph – 130# Squat Clean
– Allyson – 145# Squat Clean
– Sean W. – 285# Squat Clean
– V. – 145# Squat Clean
– Rachel – 125# Squat Clean
– Erik – 210# Split Jerk
– Jake – 225# Split Jerk
– Nick F. – 205# Split Jerk
– Kira – 155# Squat Jerk
– Eli – 215# Split Jerk
– Steph – 145# Split Jerk
– Kasey – 225# Split Jerk
– Justice – 120# Split Jerk
– Rachel – 135# Split Jerk
– Justin E. – 315# Split Jerk
– V. – 165# Split Jerk
– Scott – 225# Split Jerk

Posted in WOD | Leave a comment

4/25/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute Complete 1 Pause Front Squat for 11 Sets
*Does Not have to be a long pause, but must come to a dead stop at the bottom and no bouncing out of the bottom
*No Belts Today

Then……

Black/Blue/Grey WOD

4 rounds for time of:
400m Run
25 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
*REST 1 Minute between rounds

April “COOL” Board

***Make some goals for yourself for April

– Troy – 1st Bar Muscle Up!
– Chris M. – 285# Squat Clean
– Ben N. – 100# Deadlift
– Heather – 125# Squat Clean
– Riley – 255# Squat Clean
– Kelli – 100# Squat Clean
– Troy – 145# Squat Snatch
– Nick A. – 125# Overhead Squat
– Heather – 90# Squat Snatch
– Steph – 105# Squat Snatch
– Riley – 175# Squat Snatch
– Kelli – 75# Squat Snatch
– Jess F. – 110# Squat Snatch
– Justice – 95# Squat Snatch
– Rachel – 215# Deficit Deadlift
– Jodi P. – 250# Deficit Deadlift
– Rachel – 1st Kipping Pull Up!
– Angie M. – 215# Front Squat
– Ally – 1st Rope Climb
– Ally – 185# Front Squat
– Rachel – 150# Front Squat
– Austin – 305# Front Squat
– Chris M. – 335# Front Squat
– Erik – 215# Front Squat
– Troy – 265# Front Squat
– Mike H. – 240# Front Squat
– Che – 325# Front Squat
– Jodi P. – 155# Front Squat
– Chrissi – 175# Front Squat
– Kelli – 110# Front Squat
– V. – 155# Front Squat
– Jess F. – 175# Front Squat
– Emily – 185# Front Squat
– Justin P. – 290# Front Squat
– Ben – 307.5# Front Squat
– Eli – 165# Snatch
– Heather – 95# Snatch
– Leann – 115# Snatch
– Rachel – 90# Snatch
– Justice – 100# Snatch
– Chris M. – 295# Squat Clean
– Austin – 285# Squat Clean
– Kelsey P. – 105# Squat Clean
– Kellie – 130# Squat Clean
– Kira – 165# Squat Clean
– Justin P. – 235# Squat Clean
– Eli – 205# Squat Clean
– Steph – 130# Squat Clean
– Allyson – 145# Squat Clean
– Sean W. – 285# Squat Clean
– V. – 145# Squat Clean
– Rachel – 125# Squat Clean
– Erik – 210# Split Jerk
– Jake – 225# Split Jerk
– Nick F. – 205# Split Jerk
– Kira – 155# Squat Jerk
– Eli – 215# Split Jerk
– Steph – 145# Split Jerk
– Kasey – 225# Split Jerk
– Justice – 120# Split Jerk
– Rachel – 135# Split Jerk
– Justin E. – 315# Split Jerk
– V. – 165# Split Jerk
– Scott – 225# Split Jerk

Posted in WOD | Leave a comment

4/24/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans (245/170) 

Time cap: 15 minutes

April “COOL” Board

***Make some goals for yourself for April

– Troy – 1st Bar Muscle Up!
– Chris M. – 285# Squat Clean
– Ben N. – 100# Deadlift
– Heather – 125# Squat Clean
– Riley – 255# Squat Clean
– Kelli – 100# Squat Clean
– Troy – 145# Squat Snatch
– Nick A. – 125# Overhead Squat
– Heather – 90# Squat Snatch
– Steph – 105# Squat Snatch
– Riley – 175# Squat Snatch
– Kelli – 75# Squat Snatch
– Jess F. – 110# Squat Snatch
– Justice – 95# Squat Snatch
– Rachel – 215# Deficit Deadlift
– Jodi P. – 250# Deficit Deadlift
– Rachel – 1st Kipping Pull Up!
– Angie M. – 215# Front Squat
– Ally – 1st Rope Climb
– Ally – 185# Front Squat
– Rachel – 150# Front Squat
– Austin – 305# Front Squat
– Chris M. – 335# Front Squat
– Erik – 215# Front Squat
– Troy – 265# Front Squat
– Mike H. – 240# Front Squat
– Che – 325# Front Squat
– Jodi P. – 155# Front Squat
– Chrissi – 175# Front Squat
– Kelli – 110# Front Squat
– V. – 155# Front Squat
– Jess F. – 175# Front Squat
– Emily – 185# Front Squat
– Justin P. – 290# Front Squat
– Ben – 307.5# Front Squat
– Eli – 165# Snatch
– Heather – 95# Snatch
– Leann – 115# Snatch
– Rachel – 90# Snatch
– Justice – 100# Snatch
– Chris M. – 295# Squat Clean
– Austin – 285# Squat Clean
– Kelsey P. – 105# Squat Clean
– Kellie – 130# Squat Clean
– Kira – 165# Squat Clean
– Justin P. – 235# Squat Clean
– Eli – 205# Squat Clean
– Steph – 130# Squat Clean
– Allyson – 145# Squat Clean
– Sean W. – 285# Squat Clean
– V. – 145# Squat Clean
– Rachel – 125# Squat Clean
– Erik – 210# Split Jerk
– Jake – 225# Split Jerk
– Nick F. – 205# Split Jerk
– Kira – 155# Squat Jerk
– Eli – 215# Split Jerk
– Steph – 145# Split Jerk
– Kasey – 225# Split Jerk
– Justice – 120# Split Jerk
– Rachel – 135# Split Jerk
– Justin E. – 315# Split Jerk
– V. – 165# Split Jerk
– Scott – 225# Split Jerk

Posted in WOD | Leave a comment

4/23/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 1 Rep Max Split Jerk
*Please share the racks

Then…..

Black/Blue/Grey WOD

For Time:
50 wall-ball shots, girls to 9′ (20/14) (14/10) (10/6)
100 double-unders (50 DU’s) (200 Singles) (100 Singles)
50-ft. handstand walk (25′ Handstand Walk) (25 HS Marches) (25 Marches on Box) (100′ Bear Crawl)
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
*20 Minute Time Cap

April “COOL” Board

***Make some goals for yourself for April

– Troy – 1st Bar Muscle Up!
– Chris M. – 285# Squat Clean
– Ben N. – 100# Deadlift
– Heather – 125# Squat Clean
– Riley – 255# Squat Clean
– Kelli – 100# Squat Clean
– Troy – 145# Squat Snatch
– Nick A. – 125# Overhead Squat
– Heather – 90# Squat Snatch
– Steph – 105# Squat Snatch
– Riley – 175# Squat Snatch
– Kelli – 75# Squat Snatch
– Jess F. – 110# Squat Snatch
– Justice – 95# Squat Snatch
– Rachel – 215# Deficit Deadlift
– Jodi P. – 250# Deficit Deadlift
– Rachel – 1st Kipping Pull Up!
– Angie M. – 215# Front Squat
– Ally – 1st Rope Climb
– Ally – 185# Front Squat
– Rachel – 150# Front Squat
– Austin – 305# Front Squat
– Chris M. – 335# Front Squat
– Erik – 215# Front Squat
– Troy – 265# Front Squat
– Mike H. – 240# Front Squat
– Che – 325# Front Squat
– Jodi P. – 155# Front Squat
– Chrissi – 175# Front Squat
– Kelli – 110# Front Squat
– V. – 155# Front Squat
– Jess F. – 175# Front Squat
– Emily – 185# Front Squat
– Justin P. – 290# Front Squat
– Ben – 307.5# Front Squat
– Eli – 165# Snatch
– Heather – 95# Snatch
– Leann – 115# Snatch
– Rachel – 90# Snatch
– Justice – 100# Snatch
– Chris M. – 295# Squat Clean
– Austin – 285# Squat Clean
– Kelsey P. – 105# Squat Clean
– Kellie – 130# Squat Clean
– Kira – 165# Squat Clean
– Justin P. – 235# Squat Clean
– Eli – 205# Squat Clean
– Steph – 130# Squat Clean
– Allyson – 145# Squat Clean
– Sean W. – 285# Squat Clean
– V. – 145# Squat Clean
– Rachel – 125# Squat Clean

Posted in WOD | Leave a comment

4/20/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 1 Rep Max Squat Clean

Then…..

Black/Blue/Grey WOD

For Time:
4 Thrusters (135/95) (115/75) (95/65) (65/45)
1 Rope Climb (1 Rope Climb) (4 Progressions)
8 Thrusters
2 Rope Climbs (1 Rope Climb) (8 Progressions)
12 Thrusters
3 Rope Climbs (1 Rope Climb) (12 Progressions)

April “COOL” Board

***Make some goals for yourself for April

– Troy – 1st Bar Muscle Up!
– Chris M. – 285# Squat Clean
– Ben N. – 100# Deadlift
– Heather – 125# Squat Clean
– Riley – 255# Squat Clean
– Kelli – 100# Squat Clean
– Troy – 145# Squat Snatch
– Nick A. – 125# Overhead Squat
– Heather – 90# Squat Snatch
– Steph – 105# Squat Snatch
– Riley – 175# Squat Snatch
– Kelli – 75# Squat Snatch
– Jess F. – 110# Squat Snatch
– Justice – 95# Squat Snatch
– Rachel – 215# Deficit Deadlift
– Jodi P. – 250# Deficit Deadlift
– Rachel – 1st Kipping Pull Up!
– Angie M. – 215# Front Squat
– Ally – 1st Rope Climb
– Ally – 185# Front Squat
– Rachel – 150# Front Squat
– Austin – 305# Front Squat
– Chris M. – 335# Front Squat
– Erik – 215# Front Squat
– Troy – 265# Front Squat
– Mike H. – 240# Front Squat
– Che – 325# Front Squat
– Jodi P. – 155# Front Squat
– Chrissi – 175# Front Squat
– Kelli – 110# Front Squat
– V. – 155# Front Squat
– Jess F. – 175# Front Squat
– Emily – 185# Front Squat
– Justin P. – 290# Front Squat
– Ben – 307.5# Front Squat
– Eli – 165# Snatch
– Heather – 95# Snatch
– Leann – 115# Snatch
– Rachel – 90# Snatch
– Justice – 100# Snatch

Posted in WOD | Leave a comment

4/19/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

April “COOL” Board

***Make some goals for yourself for April

– Troy – 1st Bar Muscle Up!
– Chris M. – 285# Squat Clean
– Ben N. – 100# Deadlift
– Heather – 125# Squat Clean
– Riley – 255# Squat Clean
– Kelli – 100# Squat Clean
– Troy – 145# Squat Snatch
– Nick A. – 125# Overhead Squat
– Heather – 90# Squat Snatch
– Steph – 105# Squat Snatch
– Riley – 175# Squat Snatch
– Kelli – 75# Squat Snatch
– Jess F. – 110# Squat Snatch
– Justice – 95# Squat Snatch
– Rachel – 215# Deficit Deadlift
– Jodi P. – 250# Deficit Deadlift
– Rachel – 1st Kipping Pull Up!
– Angie M. – 215# Front Squat
– Ally – 1st Rope Climb
– Ally – 185# Front Squat
– Rachel – 150# Front Squat
– Austin – 305# Front Squat
– Chris M. – 335# Front Squat
– Erik – 215# Front Squat
– Troy – 265# Front Squat
– Mike H. – 240# Front Squat
– Che – 325# Front Squat
– Jodi P. – 155# Front Squat
– Chrissi – 175# Front Squat
– Kelli – 110# Front Squat
– V. – 155# Front Squat
– Jess F. – 175# Front Squat
– Emily – 185# Front Squat
– Justin P. – 290# Front Squat
– Ben – 307.5# Front Squat
– Eli – 165# Snatch
– Heather – 95# Snatch
– Leann – 115# Snatch
– Rachel – 90# Snatch
– Justice – 100# Snatch

Posted in WOD | Leave a comment

4/18/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

Complete any/all challenges in any order you want:

#1
For Time:
Burpee 
5 Hurdle Jumps
Burpee
5 Hurdle Jumps

#2
For Time:
4 Ground-to-Shoulder with Stone
160′ Sled Push (2/1 plates)
160′ Farmers Carry 
160′ Sprint
4 Ground-to-Shoulder with Stone

#3 
Tabata Rowing
8 Rounds for Total Calories
40 Seconds Work, 20 Seconds Rest

Posted in WOD | Leave a comment

4/17/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

For Time:
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

Clean & Jerks (155/105) (135/85) (115/75) (95/65) (65/45)
*1 Round of Cindy After Each Set of C&J
*Cindy*
5 Pull-Ups (with Bands) (Ring Rows)
10 Push Ups (from Knees)
15 Air Squats
**20 Minute Time Cap 

April “COOL” Board

***Make some goals for yourself for April

– Troy – 1st Bar Muscle Up!
– Chris M. – 285# Squat Clean
– Ben N. – 100# Deadlift
– Heather – 125# Squat Clean
– Riley – 255# Squat Clean
– Kelli – 100# Squat Clean
– Troy – 145# Squat Snatch
– Nick A. – 125# Overhead Squat
– Heather – 90# Squat Snatch
– Steph – 105# Squat Snatch
– Riley – 175# Squat Snatch
– Kelli – 75# Squat Snatch
– Jess F. – 110# Squat Snatch
– Justice – 95# Squat Snatch
– Rachel – 215# Deficit Deadlift
– Jodi P. – 250# Deficit Deadlift
– Rachel – 1st Kipping Pull Up!
– Angie M. – 215# Front Squat
– Ally – 1st Rope Climb
– Ally – 185# Front Squat
– Rachel – 150# Front Squat
– Austin – 305# Front Squat
– Chris M. – 335# Front Squat
– Erik – 215# Front Squat
– Troy – 265# Front Squat
– Mike H. – 240# Front Squat
– Che – 325# Front Squat
– Jodi P. – 155# Front Squat
– Chrissi – 175# Front Squat
– Kelli – 110# Front Squat
– V. – 155# Front Squat
– Jess F. – 175# Front Squat
– Emily – 185# Front Squat
– Justin P. – 290# Front Squat
– Ben – 307.5# Front Squat
– Eli – 165# Snatch
– Heather – 95# Snatch
– Leann – 115# Snatch
– Rachel – 90# Snatch
– Justice – 100# Snatch

Posted in Videos, WOD | Leave a comment