6/15/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 1 Rep Max Snatch Balance
*If you are not comfortable with overhead squats just spend some time working on overhead squats
*Please share the racks

Then…..

Black/Blue/Grey WOD

For Time:
20 WallBalls, girl to 9′ (20/14) (14/10) (10/6)
10 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
18 WallBalls
9 Toes-to-Bar
16 WallBalls
8 Toes-to-Bar
14 WallBalls
7 Toes-to-Bar
12 WallBalls
6 Toes-t0-Bar
10 WallBalls
5 Toes-to-Bar
8 WallBalls
4 Toes-to-Bar
6 WallBalls
3 Toes-to-Bar
4 WallBalls
2 Toes-to-Bar
2 WallBalls
1 Toes-to-Bar
*12 Minute Time Cap, or finish it

June “COOL” Board

***Make some goals for yourself for June

– Justin P. – 315# Back Squat
– Morgan – 265# x 2 Deadlift
– Kellie – 24″ Box Jump
– Laura – 38″ Box Jump
– Kira – 36″ Box Jump
– Sarah – 43″ Box Jump
– V – 41″ Box Jump
– Jodi P. – 34″ Box Jump
– Todd N.  – 40″ Box Jump
– Johnnie – 1st Bar Muscle Up!
– Nate – 1st Bar Muscle Up!

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6/14/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

June “COOL” Board

***Make some goals for yourself for June

– Justin P. – 315# Back Squat
– Morgan – 265# x 2 Deadlift
– Kellie – 24″ Box Jump
– Laura – 38″ Box Jump
– Kira – 36″ Box Jump
– Sarah – 43″ Box Jump
– V – 41″ Box Jump
– Jodi P. – 34″ Box Jump
– Todd N.  – 40″ Box Jump
– Johnnie – 1st Bar Muscle Up!
– Nate – 1st Bar Muscle Up!

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6/13/13

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 30 Seconds Complete 1 Power Clean & Push Jerk for 11 Minutes (22 Sets Total)

Then…..

Black/Blue/Grey WOD

For Completion OR As Much of the Song As You Can Complete:
“Bring Sally Up” with Push Ups (from Knees)
– When the song says “Bring Sally Up” you press to the up position
– When the song says “Bring Sally Down” you hold yourself in the down position just barely off the floor
*You can try the song with other movements as well if you like

June “COOL” Board

***Make some goals for yourself for June

– Justin P. – 315# Back Squat
– Morgan – 265# x 2 Deadlift
– Kellie – 24″ Box Jump
– Laura – 38″ Box Jump
– Kira – 36″ Box Jump
– Sarah – 43″ Box Jump
– V – 41″ Box Jump
– Jodi P. – 34″ Box Jump
– Todd N.  – 40″ Box Jump
– Johnnie – 1st Bar Muscle Up!
– Nate – 1st Bar Muscle Up!

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6/12/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

As Many Rounds As Possible in 18 Minutes of:
6 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
12 Walking Lunges Holding KB in Front Rack (70/53) (53/35) (35/26) (26/18)
36 Double Unders (18 DU’s) (72 Singles) (36 Singles)

June “COOL” Board

***Make some goals for yourself for June

– Justin P. – 315# Back Squat
– Morgan – 265# x 2 Deadlift
– Kellie – 24″ Box Jump
– Laura – 38″ Box Jump
– Kira – 36″ Box Jump
– Sarah – 43″ Box Jump
– V – 41″ Box Jump
– Jodi P. – 34″ Box Jump
– Todd N.  – 40″ Box Jump
– Johnnie – 1st Bar Muscle Up!
– Nate – 1st Bar Muscle Up!

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6/11/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 30 Seconds Complete 1 Snatch for 11 Minutes (22 Sets Total)

Then…

Black/Blue/Grey WOD

For Time:
25 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
1 Ring Muscle-Up (Bar Muscle-Ups) (1 Ring Pull-Up AND 1 Ring Dip) (PU & Dip with Bands) (Ring Rows & Hands on Box)
20 GHD Sit-Ups
2 Ring Muscle-Ups
15 GHD Sit-Ups
3 Ring Muscle-Ups
10 GHD Sit-Ups
4 Ring Muscle-Ups
5 GHD Sit-Ups
5 Ring Muscle-Ups 

June “COOL” Board

***Make some goals for yourself for June

– Justin P. – 315# Back Squat
– Morgan – 265# x 2 Deadlift
– Kellie – 24″ Box Jump
– Laura – 38″ Box Jump
– Kira – 36″ Box Jump
– Sarah – 43″ Box Jump
– V – 41″ Box Jump
– Jodi P. – 34″ Box Jump
– Todd N.  – 40″ Box Jump

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6/8/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute on the Minute Complete 2 Front Squats for 11 Sets
*Bar comes from the floor, you can squat clean your first rep

Then…

Black/Blue/Grey WOD

For Time:

40/30 Calorie Row
20 Sandbag Cleans (95/65) (lighter sandbags)

20 Sandbag Shoulder to Overhead (95/65) (lighter sandbags)
60 Second Hang from Pull Up bar
20 Burpee Box Overs (46/36) (30/24) (24/20)
40 Overhead Walking Lunge, total steps (45/25)

June “COOL” Board

***Make some goals for yourself for June

– Justin P. – 315# Back Squat
– Morgan – 265# x 2 Deadlift
– Kellie – 24″ Box Jump
– Laura – 38″ Box Jump
– Kira – 36″ Box Jump
– Sarah – 43″ Box Jump
– V – 41″ Box Jump
– Jodi P. – 34″ Box Jump
– Todd N.  – 40″ Box Jump

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6/7/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

June “COOL” Board

***Make some goals for yourself for June

– Justin P. – 315# Back Squat
– Morgan – 265# x 2 Deadlift
– Kellie – 24″ Box Jump
– Laura – 38″ Box Jump
– Kira – 36″ Box Jump
– Sarah – 43″ Box Jump
– V – 41″ Box Jump
– Jodi P. – 34″ Box Jump
– Todd N.  – 40″ Box Jump

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6/6/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a Max Height Box Jump
*You cannot take more than ONE step before jump (no run up)

Then…..

Black/Blue/Grey WOD

For Time:
800m Run
5 Legless Rope Climbs (5 Rope Climbs) (2 Rope Climbs) (15 Progressions)

June “COOL” Board

***Make some goals for yourself for June

– Justin P. – 315# Back Squat
– Morgan – 265# x 2 Deadlift

 

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