9/20/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 2 Minutes 4 Weighted Strict Pull Ups for 5 sets (with Bands)

Then…….

Black/Blue/Grey WOD

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

Toes-to-Bar (Toes thru Rights) (Hanging Knee Raises) (Leg Raises)
Burpees Two Hand Touch Pull Up Bar

September “COOL” Board

***Make some goals for yourself for September

– Shelly – 51 Consecutive Double Unders
– Chris M. – 305# Hang Power Clean
– Ashley – 3 Consecutive Bar Muscle Ups
– Emily – 170# Clean
– Jake – 205# Power Clean
– Ted – 205# Power Clean
– Leann – 112.5# Snatch
– Emily – 165# Bench Press
– Jess – 4:21 Fran
– Dana – 135# Hang Snatch
– Jodi P. – 80# Hang Snatch
– Mike – 305# Back Squat

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9/19/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 10 Rep Max Push Press
*Please share the racks

Then…….

Black/Blue/Grey WOD

For Time:
1000m Row
150′ Handstand Walk (50′ HS Walk) (50 HS Marches, against wall) (50 Marches, feet on box) (300′ Bear Crawl)
50 Goblet Squats (70/53) (53/35) (35/26) (26/18)

September “COOL” Board

***Make some goals for yourself for September

– Shelly – 51 Consecutive Double Unders
– Chris M. – 305# Hang Power Clean
– Ashley – 3 Consecutive Bar Muscle Ups
– Emily – 170# Clean
– Jake – 205# Power Clean
– Ted – 205# Power Clean
– Leann – 112.5# Snatch
– Emily – 165# Bench Press
– Jess – 4:21 Fran
– Dana – 135# Hang Snatch
– Jodi P. – 80# Hang Snatch

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9/18/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 2 Rep Max Hang Snatch
*Reps do NOT need to be consecutive, but should not take more than a few breaths between if you drop and reset

Then…….

Black/Blue/Grey WOD

As Many Rounds As Possible in 10 Minutes of:
4 Ring Muscle-Ups (4 Bar MU’s) (4 Ring Pull-Ups AND 4 Ring Dips) (4 Pull-Ups AND Dips with Bands) (Ring Rows, Hands on Box)
6 Hang Snatches (use approximately 60-65% of max from above)
8 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)

September “COOL” Board

***Make some goals for yourself for September

– Shelly – 37 Consecutive Double Unders
– Chris M. – 305# Hang Power Clean
– Ashley – 3 Consecutive Bar Muscle Ups
– Emily – 170# Clean
– Jake – 205# Power Clean
– Ted – 205# Power Clean
– Leann – 112.5# Snatch
– Emily – 165# Bench Press
– Jess – 4:21 Fran

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9/15/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

“Double Grace”

For Time:
60 Clean and Jerks (135/95) (95/65) (65/45) (45/35)

September “COOL” Board

***Make some goals for yourself for September

– Shelly – 37 Consecutive Double Unders
– Chris M. – 305# Hang Power Clean
– Ashley – 3 Consecutive Bar Muscle Ups
– Emily – 170# Clean
– Jake – 205# Power Clean
– Ted – 205# Power Clean
– Leann – 112.5# Snatch
– Emily – 165# Bench Press
– Jess – 4:21 Fran

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9/14/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

September “COOL” Board

***Make some goals for yourself for September

– Shelly – 37 Consecutive Double Unders
– Chris M. – 305# Hang Power Clean
– Ashley – 3 Consecutive Bar Muscle Ups
– Emily – 170# Clean
– Jake – 205# Power Clean
– Ted – 205# Power Clean
– Leann – 112.5# Snatch
– Emily – 165# Bench Press

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9/13/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Find a 20 Rep Max Back Squat

*Should not attempt full 20 reps more than once
*Please share the racks

Then…

Black/Blue/Grey WODs

10 Rounds For Time:
200 Meter Run
1 Minute Rest 

September “COOL” Board

***Make some goals for yourself for September

– Shelly – 37 Consecutive Double Unders
– Chris M. – 305# Hang Power Clean
– Ashley – 3 Consecutive Bar Muscle Ups
– Emily – 170# Clean
– Jake – 205# Power Clean
– Ted – 205# Power Clean
– Leann – 112.5# Snatch

 

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9/12/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Optional: Jumping Game

Then………

Black/Blue/Grey WODs

5 Rounds For Time of:
50 Double Unders (15 DU’s) (100 Sinlges) (50 Singles)
5 Right Arm DBell Shoulders-to-Overhead (85/55) (70/50) (55/35) (30/20) (20/10)
5 Left Arm DBell Shoulders-to-Overhead (85/55) (70/50) (55/35) (30/20) (20/10)

September “COOL” Board

***Make some goals for yourself for September

– Shelly – 37 Consecutive Double Unders
– Chris M. – 305# Hang Power Clean
– Ashley – 3 Consecutive Bar Muscle Ups
– Emily – 170# Clean
– Jake – 205# Power Clean
– Ted – 205# Power Clean

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9/11/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WODs

*You can partner up and change each other’s weights

8 rounds for time of:
4 bar muscle-ups, must be singles (8 Chest-to-Bar Pull-Ups) (8 Pull-Ups) (with Bands) (Ring Rows)
2 cleans, ascending weight

M 225-245-265-285-305-320-335-350 lb.
F 145-160-175-190-205-215-225-235 lb.

M 175-195-215-235-255-275-295-315
F 135-145-155-165-175-185-195-205

M 135-155-175-195-205-215-225-235-245
F 85-95-105-115-125-135-145-155

M 135-145-155-165-175-185-195-205
F 65-75-85-95-105-115-125-135

M 95-105-115-125-135-145-155-165
F 55-65-75-85-90-95-100-105

Every round begins with 4 bar muscle-ups before moving to the barbell for 2 cleans. Each round the athlete will progress to a heavier barbell.

The athlete’s score is the total time it takes for them to complete the event. If an athlete is unable to complete all the reps, they will get a score of total reps completed.

Time cap: 11 minutes

September “COOL” Board

***Make some goals for yourself for September

– Shelly – 37 Consecutive Double Unders
– Chris M. – 305# Hang Power Clean

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