2/20/19

*RESERVE YOUR SPOT TODAY’S CLASS.

5 Rounds of:
Minute 1 – 3 Deadlifts
Minute 2 – 5 Seated Box Jumps
Minute 3 – REST

Then……

Black/Blue/Grey WOD

For Time:
Max Effort 500m SkiErg
OR

Max Effort 500m Row
OR
Max Effort 50/35 Calorie Bike

February “COOL” Board

***Make some goals for yourself for February

– Evan – 1st Ring Muscle Up!
– Emily – 140# Snatch
– Steph – 140# Snatch Balance
– Angie M. – 140# Bench Press
– Amanda – 115# Hang Clean
– Emily – 180# Hang Clean
– Sean W. – 315# Hand Clean & Jerk

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2/19/19

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 3 Minutes Complete 6 Bench Press for 5 Sets
*Please share the racks

Then……

Black/Blue/Grey WOD

For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Devil Presses (40/25)

2 x Weighted Sit-Ups (25/15)

February “COOL” Board

***Make some goals for yourself for February

– Evan – 1st Ring Muscle Up!
– Emily – 140# Snatch
– Steph – 140# Snatch Balance
– Angie M. – 140# Bench Press

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2/18/19

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a Max of the Following Complex:
2 Deadlifts + 1 Hang Power Clean + 1 Jerk

Then……

Black/Blue/Grey WOD

For Time:
21 – 15 – 9
KB Swings (Heavy)
WallBalls (Heavy)

February “COOL” Board

***Make some goals for yourself for February

– Evan – 1st Ring Muscle Up!
– Emily – 140# Snatch
– Steph – 140# Snatch Balance
– Angie M. – 140# Bench Press

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2/15/19

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute Complete 1 Snatch for 11 Sets

Then……

Black/Blue/Grey WOD

For Time:
30/20 Calorie SkiErg
15 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
10 Snatches (135/95) (95/65) (65/45) (45/35)
30/20 Calorie Row
15 Handstand Push Ups
10 Snatches (135/95)
30/20 Calorie Bike
15 Handstand Push Ups
10 Snatches (135/95)

February “COOL” Board

***Make some goals for yourself for February

– Evan – 1st Ring Muscle Up!
– Emily – 140# Snatch
– Steph – 140# Snatch Balance
– Angie M. – 140# Bench Press

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2/14/19

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

February “COOL” Board

***Make some goals for yourself for February

– Evan – 1st Ring Muscle Up!
– Emily – 140# Snatch
– Steph – 140# Snatch Balance
– Angie M. – 140# Bench Press

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2/13/19

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats

Post time or amount completed within 20 minutes to comments.

February “COOL” Board

***Make some goals for yourself for February

– Evan – 1st Ring Muscle Up!
– Emily – 140# Snatch
– Steph – 140# Snatch Balance
– Angie M. – 140# Bench Press

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2/12/19

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute Complete 4 DBell Snatches (Alternating) for 11 Sets

Then…….

Black/Blue/Grey WOD

10 Rounds For Time of:
15 Double Unders (30 Singles)
5 Burpees

February “COOL” Board

***Make some goals for yourself for February

– Evan – 1st Ring Muscle Up!
– Emily – 140# Snatch
– Steph – 140# Snatch Balance

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2/11/19

*RESERVE YOUR SPOT TODAY’S CLASS

Black/Blue/Grey WODs

“Death by Thruster with a Twist”
With a continuously running clock complete 5 Thrusters every minute.
From 0:00 – 5:00 use 75/45 lbs. (75/45)
From 5:00 – 10:00 use 95/55 lbs. (85/50)
From 10:00 – 15:00 use 115/65 lbs. (95/55)
Continue adding 20/10 lbs. (10/5) every 5 minutes for as long as you are able.

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