1/17/20

CLASSES CANCELLED THE REST OF DAY (NOON AND EVENING CLASSES)

OPEN GYM SUNDAY 10-11AM

Every 3 Minutes Complete 5 Deadlifts for 5 Sets

Then……

Black/Blue/Grey WOD

For Time:
25 – 20 – 15 – 10 – 5
Chest-to-Bar Pull-Ups
GHD Sit-Ups
*After each round complete 50′ of “Regional’s Style Lunge” (50/35)

January “Cool” Board
***Make some goals for yourself for January

– Austin – 400# Back Squat – Dan G. – 455# Back Squat – Kacey – 215# Back Squat – Kayla – 190# Back Squat – Angie P. – 205# Back Squat – Erik – 3:55 “Grace” – Sonny – 200# Sandbag Clean – Andrew D. – 305# Back Squat – Tony – 400# Back Squat – Kellie – 235# Back Squat – Kellie – 4:47 “Grace” – Natalie – 3:01 “Grace” – Kelli – 155# Back Squat – Jared – 375# Back Squat – Bud – 255# Back Squat – Jess – 250# Back Squat – Bob M. – 300# Back Squat – Emily – 205# Back Squat – Rebecca – 195# Back Squat – Emily – 2:34 “Grace” – Alex – 2:41 “Grace” – Alex – 220# Bench Press x2

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1/15/20

Every 30 Seconds Complete 1 Turkish Get-Up for 10 Minutes, Alternating Arms

Then……

Black/Blue/Grey WOD

4 Rounds For Time of:
15 KB Swings (70/53)
15 Burpees (2 Hand Touch High/Low PU Bar)
60 Double Unders

January “Cool” Board
***Make some goals for yourself for January

– Austin – 400# Back Squat – Dan G. – 455# Back Squat – Kacey – 215# Back Squat – Kayla – 190# Back Squat – Angie P. – 205# Back Squat – Erik – 3:55 “Grace” – Sonny – 200# Sandbag Clean – Andrew D. – 305# Back Squat – Tony – 400# Back Squat – Kellie – 235# Back Squat – Kellie – 4:47 “Grace” – Natalie – 3:01 “Grace” – Kelli – 155# Back Squat – Jared – 375# Back Squat – Bud – 255# Back Squat – Jess – 250# Back Squat – Bob M. – 300# Back Squat – Emily – 205# Back Squat – Rebecca – 195# Back Squat – Emily – 2:34 “Grace” – Alex – 2:41 “Grace”

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1/14/20

Black/Blue/Grey WOD

As Many Rounds As Possible in 15 Minutes of:
2 Rope Climbs
10 Power Cleans (155/105)
10 Handstand Push Ups

January “Cool” Board
***Make some goals for yourself for January

– Austin – 400# Back Squat – Dan G. – 455# Back Squat – Kacey – 215# Back Squat – Kayla – 190# Back Squat – Angie P. – 205# Back Squat – Erik – 3:55 “Grace” – Sonny – 200# Sandbag Clean – Andrew D. – 305# Back Squat – Tony – 400# Back Squat – Kellie – 235# Back Squat – Kellie – 4:47 “Grace” – Natalie – 3:01 “Grace” – Kelli – 155# Back Squat – Jared – 375# Back Squat – Bud – 255# Back Squat – Jess – 250# Back Squat – Bob M. – 300# Back Squat – Emily – 205# Back Squat – Rebecca – 195# Back Squat – Emily – 2:34 “Grace” – Alex – 2:41 “Grace”

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1/13/19

Every 2:30 Complete 5 Strict Shoulder Press for 5 Sets
*No Racks, weight comes from the floor

Then…….

Black/Blue/Grey WOD

For Time:
500m Row
50 WallBalls, girls to 9′ (20/14) (14/10) (10/6)
400m Row
40 WallBalls
300m Row
30 WallBalls
200m Row
20 WallBalls
100m Row
10 WallBalls

January “Cool” Board
***Make some goals for yourself for January

– Austin – 400# Back Squat – Dan G. – 455# Back Squat – Kacey – 215# Back Squat – Kayla – 190# Back Squat – Angie P. – 205# Back Squat – Erik – 3:55 “Grace” – Sonny – 200# Sandbag Clean – Andrew D. – 305# Back Squat – Tony – 400# Back Squat – Kellie – 235# Back Squat – Kellie – 4:47 “Grace” – Natalie – 3:01 “Grace” – Kelli – 155# Back Squat – Jared – 375# Back Squat – Bud – 255# Back Squat – Jess – 250# Back Squat – Bob M. – 300# Back Squat – Emily – 205# Back Squat – Rebecca – 195# Back Squat – Emily – 2:34 “Grace” – Alex – 2:41 “Grace”

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1/10/20


HOLIDAY PARTY 1/11 6PM


OPEN GYM SUNDAY 10-11AM

Work up to a 1 Rep Max Front Squat
*Please share the racks

Then…….

Black/Blue/Grey WOD

As Many Rounds As Possible in 15 Minutes of:
3/2 Bar Muscle-Ups
6 Deadlifts (225/155)
12 Box Jumps (24/20)

January “Cool” Board
***Make some goals for yourself for January

– Austin – 400# Back Squat – Dan G. – 455# Back Squat – Kacey – 215# Back Squat – Kayla – 190# Back Squat – Angie P. – 205# Back Squat – Erik – 3:55 “Grace” – Sonny – 200# Sandbag Clean – Andrew D. – 305# Back Squat – Tony – 400# Back Squat – Kellie – 235# Back Squat – Kellie – 4:47 “Grace” – Natalie – 3:01 “Grace” – Kelli – 155# Back Squat – Jared – 375# Back Squat – Bud – 255# Back Squat – Jess – 250# Back Squat – Bob M. – 300# Back Squat – Emily – 205# Back Squat – Rebecca – 195# Back Squat – Emily – 2:34 “Grace” – Alex – 2:41 “Grace”

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1/8/20

HOLIDAY PARTY 1/11 6PM

Work up to a 10 Rep Max DBell Bench Press

Then…….

Black/Blue/Grey WOD

“Annie”
For Time:
50 – 40 – 30 – 20 – 10
Double Unders
Ab-Mat Sit-Ups

January “Cool” Board
***Make some goals for yourself for January

– Austin – 400# Back Squat – Dan G. – 455# Back Squat – Kacey – 215# Back Squat – Kayla – 190# Back Squat – Angie P. – 205# Back Squat – Erik – 3:55 “Grace” – Sonny – 200# Sandbag Clean – Andrew D. – 305# Back Squat – Tony – 400# Back Squat – Kellie – 235# Back Squat – Kellie – 4:47 “Grace” – Natalie – 3:01 “Grace” – Kelli – 155# Back Squat – Jared – 375# Back Squat – Bud – 255# Back Squat – Jess – 250# Back Squat – Bob M. – 300# Back Squat – Emily – 205# Back Squat – Rebecca – 195# Back Squat – Emily – 2:34 “Grace” – Alex – 2:41 “Grace”

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1/7/20

HOLIDAY PARTY 1/11 6PM

Work up to a Max of the Following Complex:
1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Then…….

Black/Blue/Grey WOD

For Time:
100/70 Calorie Row (guys/girls)
50 Burpees Over the Rower (Normal Burpees)
*You can break up the reps however you want, just complete work as quick as possible

January “Cool” Board
***Make some goals for yourself for January

– Austin – 400# Back Squat
– Dan G. – 455# Back Squat
– Kacey – 215# Back Squat
– Kayla – 190# Back Squat
– Angie P. – 205# Back Squat
– Erik – 3:55 “Grace” –
Sonny – 200# Sandbag Clean –
Andrew D. – 305# Back Squat
– Tony – 400# Back Squat
– Kellie – 235# Back Squat
– Kellie – 4:47 “Grace”
– Natalie – 3:01 “Grace”
– Kelli – 155# Back Squat
– Jared – 375# Back Squat
– Bud – 255# Back Squat
– Jess – 250# Back Squat
– Bob M. – 300# Back Squat
– Emily – 205# Back Squat
– Rebecca – 195# Back Squat
– Emily – 2:34 “Grace”
– Alex – 2:41 “Grace”

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1/6/20

HOLIDAY PARTY 1/11 6PM

Black/Blue/Grey WOD

“Filthy Fifty”
For time:
50 Box jump (24/20) (20/12) (12/8)
50 Jumping pull-ups
50 Kettlebell swings (35/26) (26/18) (18/10)
Walking Lunge, 50 steps 50
Knees to elbows (Toes-thru-Rings) (Hanging Knee Raises)
50 Push press (45/35) (35/25) (25/15)
50 Back extensions
50 Wall ball shots (20/14) (14/10) (10/6)
50 Burpees
50 Double unders (100 Singles)
*Scale to appropriate number of reps
Post time to comments.

January “Cool” Board
***Make some goals for yourself for January

– Austin – 400# Back Squat – Dan G. – 455# Back Squat – Kacey – 215# Back Squat – Kayla – 190# Back Squat – Angie P. – 205# Back Squat – Erik – 3:55 “Grace” – Sonny – 200# Sandbag Clean – Andrew D. – 305# Back Squat – Tony – 400# Back Squat – Kellie – 235# Back Squat – Kellie – 4:47 “Grace” – Natalie – 3:01 “Grace” – Kelli – 155# Back Squat – Jared – 375# Back Squat – Bud – 255# Back Squat – Jess – 250# Back Squat – Bob M. – 300# Back Squat – Emily – 205# Back Squat – Rebecca – 195# Back Squat – Emily – 2:34 “Grace” – Alex – 2:41 “Grace”

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