12/13/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

 

DecemberCOOL Board

***Make some goals for yourself for December

– Rachel – 200# Back Squat
– Courtney – 265# Deadlift
– Sonny – 1st Bar Muscle Up!
– Jason W. – 1st Bar Muscle Up!
– Jodi – 115# Push Press
– Erik – 215# Push Press
– Dana – 265# Back Squat
– V. – 145# Push Press
– Joe R. – 225# Clean & Jerk
– Troy – 205# Clean & Jerk
– Steph – 140# Clean & Jerk
– Sean W. – 305# Clean & Jerk
– Rachel – 135# Clean & Jerk
– Jess F. – 180# Clean & Jerk
– Katie M. – 125# Clean & Jerk
– Erik – 215# Clean & Jerk
– Troy – 145# Hang Squat Snatch
– Riley – 185# Hang Squat Snatch
– Justin E. – 245# Hang Squat Snatch
– Justice – 110# Hang Squat Snatch

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12/12/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

3 Rounds For Time of:
500m Row
3 x 20m Shuttle Run
15 Burpees
3 x 20m Shuttle Run

Bonus Challenge:
10 Minute Squat Test
*If 10 Minutes is too much try 3 or 5 minutes

DecemberCOOL Board

***Make some goals for yourself for December

– Rachel – 200# Back Squat
– Courtney – 265# Deadlift
– Sonny – 1st Bar Muscle Up!
– Jason W. – 1st Bar Muscle Up!
– Jodi – 115# Push Press
– Erik – 215# Push Press
– Dana – 265# Back Squat
– V. – 145# Push Press
– Joe R. – 225# Clean & Jerk
– Troy – 205# Clean & Jerk
– Steph – 140# Clean & Jerk
– Sean W. – 305# Clean & Jerk
– Rachel – 135# Clean & Jerk
– Jess F. – 180# Clean & Jerk
– Katie M. – 125# Clean & Jerk
– Erik – 215# Clean & Jerk 

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12/11/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute Complete 1 Hang Squat Snatch for 11 Sets

Then…….

Black/Blue/Grey WOD

4 Rounds For Time of:
30 Double Unders (10 DU’s) (60 Singles)
15 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
5 Hang Squat Snatches (115/75) (75/45) (45/35)

DecemberCOOL Board

***Make some goals for yourself for December

– Rachel – 200# Back Squat
– Courtney – 265# Deadlift
– Sonny – 1st Bar Muscle Up!
– Jason W. – 1st Bar Muscle Up!
– Jodi – 115# Push Press
– Erik – 215# Push Press
– Dana – 265# Back Squat
– V. – 145# Push Press
– Joe R. – 225# Clean & Jerk
– Troy – 205# Clean & Jerk
– Steph – 140# Clean & Jerk
– Sean W. – 305# Clean & Jerk
– Rachel – 135# Clean & Jerk
– Jess F. – 180# Clean & Jerk
– Katie M. – 125# Clean & Jerk
– Erik – 215# Clean & Jerk 

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12/10/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 5 Rep Max Deadlift

Then…….

Black/Blue/Grey WOD

“Kady’s B-Day WOD”

12 Rounds For Time:
10 Yard Handstand Walk (10 Feet) (60 feet Bear Crawl)
12 Pistols (Assisted) (24 Squats)

*Partition 31 Bar Muscle Ups (62 Pull-Ups) (with Bands) however you want throughout the 12 rounds

DecemberCOOL Board

***Make some goals for yourself for December

– Rachel – 200# Back Squat
– Courtney – 265# Deadlift
– Sonny – 1st Bar Muscle Up!
– Jason W. – 1st Bar Muscle Up!
– Jodi – 115# Push Press
– Erik – 215# Push Press
– Dana – 265# Back Squat
– V. – 145# Push Press
– Joe R. – 225# Clean & Jerk
– Troy – 205# Clean & Jerk
– Steph – 140# Clean & Jerk
– Sean W. – 305# Clean & Jerk
– Rachel – 135# Clean & Jerk
– Jess F. – 180# Clean & Jerk
– Katie M. – 125# Clean & Jerk
– Erik – 215# Clean & Jerk 

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12/7/18

*RESERVE YOUR SPOT TODAY’S CLASS.

OPEN GYM SUNDAY 12/9 10-11AM

Work up to a 1 Rep Max Clean & Jerk

Then…….

Black/Blue/Grey WOD

For Time:
10 Bar-Facing Burpees
10 Clean & Jerks (135/85)
10 Bar-Facing Burpees
10 Clean & Jerks (165/105)
10 Bar-Facing Burpees
10 Clean & Jerks (185/115)

DecemberCOOL Board

***Make some goals for yourself for December

– Rachel – 200# Back Squat
– Courtney – 265# Deadlift
– Sonny – 1st Bar Muscle Up!
– Jason W. – 1st Bar Muscle Up!
– Jodi – 115# Push Press
– Erik – 215# Push Press
– Dana – 265# Back Squat
– V. – 145# Push Press
– Joe R. – 225# Clean & Jerk

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12/6/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

DecemberCOOL Board

***Make some goals for yourself for December

– Rachel – 200# Back Squat
– Courtney – 265# Deadlift
– Sonny – 1st Bar Muscle Up!
– Jason W. – 1st Bar Muscle Up!
– Jodi – 115# Push Press
– Erik – 215# Push Press

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12/5/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 10 Rep Max DBell Bench Press

Then…..

Black/Blue/Grey WOD

For Time:
5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5
KB Swings (53/35) (35/26) (26/18)
Hand Release Push Ups (from Knees)
Strict Sit-Ups (No Ab-Mat, Anchors, Fingers Interlocked behind Head) (Ab-Mat Sit-Ups)

November COOL Board

***Make some goals for yourself for November

– Rachel – 200# Back Squat
– Courtney – 265# Deadlift
– Sonny – 1st Bar Muscle Up!
– Jason W. – 1st Bar Muscle Up!
– Jodi – 115# Push Press
– Erik – 215# Push Press

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12/4/18

*RESERVE YOUR SPOT TODAY’S CLASS.

 

Black/Blue/Grey WOD

“Pacer Test”

Or…..

5 Rounds For Time of:
15/10 Calorie Bike or 20/15 Calorie Row
10 DBell Clean & Jerks (50/35)

 

November COOL Board

***Make some goals for yourself for November

– Rachel – 200# Back Squat
– Courtney – 265# Deadlift
– Sonny – 1st Bar Muscle Up!
– Jason W. – 1st Bar Muscle Up!
– Jodi – 115# Push Press
– Erik – 215# Push Press

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