3/27/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 2 Minutes Complete 3 Push Presses for 6 Sets (can use racks)
*Please share racks

Then…….

Black/Blue/Grey WODs

5 Rounds For Time of:
5 Strict Pull-Ups (strict with Bands) (Ring Rows)
10 Deadlifts (225/155) (185/125) (135/95) (95/65) (65/46)
15 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)

March “COOL” Board

***Make some goals for yourself for March
– Christina – 1st Handstand Push Up
– Missie – 190# Pause Back Squat
– Katie – 190# Pause Back Squat
– Annette – 190# Pause Back Squat
– Jen – 125# Pause Back Squat
– Justin P. – 285# Pause Back Squat
– Bob G. – 285# Pause Back Squat
– Justice – 120# Pause Back Squat
– Cherie – 145# Pause Back Squat
– Christina – 1st Bar Muscle Up!
– Brandon – 1st Ring Muscle Up!
– Bobby –  600# Deadlift
– Justin P. – 185# Squat Clean Thruster
– Shelly – 200# Front Squat
– Jim N. – 200# Front Squat
– Amy – 120# Split Jerk
– Charissa – 100# Clean & Jerk

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3/24/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WODs

“Open WOD 17.5”

10 Rounds For Time of:
9 Thrusters (95/65) (65/45) (45/35)
35 Double Unders (10 DU’s) (70 Singles) (35 Singles)
*25 Minute Time Cap

March “COOL” Board

***Make some goals for yourself for March
– Christina – 1st Handstand Push Up
– Missie – 190# Pause Back Squat
– Katie – 190# Pause Back Squat
– Annette – 190# Pause Back Squat
– Jen – 125# Pause Back Squat
– Justin P. – 285# Pause Back Squat
– Bob G. – 285# Pause Back Squat
– Justice – 120# Pause Back Squat
– Cherie – 145# Pause Back Squat
– Christina – 1st Bar Muscle Up!
– Brandon – 1st Ring Muscle Up!
– Bobby –  600# Deadlift
– Justin P. – 185# Squat Clean Thruster
– Shelly – 200# Front Squat
– Jim N. – 200# Front Squat
– Amy – 120# Split Jerk
– Charissa – 100# Clean & Jerk

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3/23/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

March “COOL” Board

***Make some goals for yourself for March
– Christina – 1st Handstand Push Up
– Missie – 190# Pause Back Squat
– Katie – 190# Pause Back Squat
– Annette – 190# Pause Back Squat
– Jen – 125# Pause Back Squat
– Justin P. – 285# Pause Back Squat
– Bob G. – 285# Pause Back Squat
– Justice – 120# Pause Back Squat
– Cherie – 145# Pause Back Squat
– Christina – 1st Bar Muscle Up!
– Brandon – 1st Ring Muscle Up!
– Bobby –  600# Deadlift
– Justin P. – 185# Squat Clean Thruster
– Shelly – 200# Front Squat
– Jim N. – 200# Front Squat
– Amy – 120# Split Jerk
– Charissa – 100# Clean & Jerk

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3/22/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WODs

6 Rounds For Time of:
5 Snatches (135/95) (95/65) (65/45) (45/35)
10 Box Jumps (24/20) (20/12) (12/8)
15 Pull-Ups (with Bands) (Ring Rows)

*18 Minute Time Cap, or finish it 😉

March “COOL” Board

***Make some goals for yourself for March
– Christina – 1st Handstand Push Up
– Missie – 190# Pause Back Squat
– Katie – 190# Pause Back Squat
– Annette – 190# Pause Back Squat
– Jen – 125# Pause Back Squat
– Justin P. – 285# Pause Back Squat
– Bob G. – 285# Pause Back Squat
– Justice – 120# Pause Back Squat
– Cherie – 145# Pause Back Squat
– Christina – 1st Bar Muscle Up!
– Brandon – 1st Ring Muscle Up!
– Bobby –  600# Deadlift
– Justin P. – 185# Squat Clean Thruster
– Shelly – 200# Front Squat
– Jim N. – 200# Front Squat
– Amy – 120# Split Jerk
– Charissa – 100# Clean & Jerk

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3/21/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a Max of the following Complex:
1 Hang Power Clean + 2 Split Jerks

Then……

Black/Blue/Grey WODs

3 Rounds For Time of:
500m Row
20 Toes-to-Bar (Toes-thru-Ring) (Hanging Knee Raises) (Leg Raises)
15 Shoulders-to-Overhead (Approximately 60% from Complex Above)

March “COOL” Board

***Make some goals for yourself for March
– Christina – 1st Handstand Push Up
– Missie – 190# Pause Back Squat
– Katie – 190# Pause Back Squat
– Annette – 190# Pause Back Squat
– Jen – 125# Pause Back Squat
– Justin P. – 285# Pause Back Squat
– Bob G. – 285# Pause Back Squat
– Justice – 120# Pause Back Squat
– Cherie – 145# Pause Back Squat
– Christina – 1st Bar Muscle Up!
– Brandon – 1st Ring Muscle Up!
– Bobby –  600# Deadlift
– Justin P. – 185# Squat Clean Thruster
– Shelly – 200# Front Squat
– Jim N. – 200# Front Squat

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3/20/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute Complete 1 Front Squat for 11 Sets

Then……

Black/Blue/Grey WODs

As Many Rounds As Possible in 7 Minutes of:
10 DBell Thrusters (50/35) (40/25) (30/15) (20/10)
40 Double Unders (20 DU’s) (80 Singles) (40 Singles)

March “COOL” Board

***Make some goals for yourself for March
– Christina – 1st Handstand Push Up
– Missie – 190# Pause Back Squat
– Katie – 190# Pause Back Squat
– Annette – 190# Pause Back Squat
– Jen – 125# Pause Back Squat
– Justin P. – 285# Pause Back Squat
– Bob G. – 285# Pause Back Squat
– Justice – 120# Pause Back Squat
– Cherie – 145# Pause Back Squat
– Christina – 1st Bar Muscle Up!
– Brandon – 1st Ring Muscle Up!
– Bobby –  600# Deadlift
– Justin P. – 185# Squat Clean Thruster

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3/17/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WODs

Open WOD 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (225/155) (185/125) (135/95) (95/65) (65/45)
55 wall-ball shots, Girls to 9′ (20/14) (14/10) (10/6)
55-calorie row
55 handstand push-ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)

March “COOL” Board

***Make some goals for yourself for March
– Christina – 1st Handstand Push Up
– Missie – 190# Pause Back Squat
– Katie – 190# Pause Back Squat
– Annette – 190# Pause Back Squat
– Jen – 125# Pause Back Squat
– Justin P. – 285# Pause Back Squat
– Bob G. – 285# Pause Back Squat
– Justice – 120# Pause Back Squat
– Cherie – 145# Pause Back Squat
– Christina – 1st Bar Muscle Up!
– Brandon – 1st Ring Muscle Up!
– Bobby –  600# Deadlift
– Justin P. – 185# Squat Clean Thruster

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3/16/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

March “COOL” Board

***Make some goals for yourself for March
– Christina – 1st Handstand Push Up
– Missie – 190# Pause Back Squat
– Katie – 190# Pause Back Squat
– Annette – 190# Pause Back Squat
– Jen – 125# Pause Back Squat
– Justin P. – 285# Pause Back Squat
– Bob G. – 285# Pause Back Squat
– Justice – 120# Pause Back Squat
– Cherie – 145# Pause Back Squat
– Christina – 1st Bar Muscle Up!
– Brandon – 1st Ring Muscle Up!
– Bobby –  600# Deadlift
– Justin P. – 185# Squat Clean Thruster

Posted in Videos, WOD | Leave a comment