4/26/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

3 Rounds For Time:
600 Meter Run
3 Rope Rope Climbs (1 Rope Climb) (9 Progressions) (Rings Rows)
30 GHD Sit Ups (1/2 Ab Mat Sit Ups) (Ab Mat Sit Ups) 
April “COOL” Board
***Make some goals for yourself for April

– Justin P. – 190# Thruster
– Shelly – 110# Thruster
– Claire – 120# Thruster
– Mike H. – 175# Hang Snatch
– Shelley – 110# Hang Snatch
– Kady  – 170# Hang Snatch
– Annette – 130# Hang Snatch
– Angie M. – 120# Hang Snatch
– Sheila – 105# Hang Snatch
– Christina – 80# Hang Snatch
– Kacey – 75# Hang Snatch
– Alex – 175# Hang Snatch
– Charissa – 115# x 3 Pauses Front Squat
– Justin P. – 245# x 3 Pause Front Squat
– Nick B. – 1st Bar Muscle Up!
– Charissa – 145# Back Squat
– V. – 68 Consecutive Double Unders
– Christina – 8 Consecutive Double Unders
– Austin – 280# Squat Clean
– Shelly – 150# Squat Clean
– Dustin – 275# Squat Clean
– Jim N. – 185# Squat Clean
– Shelley – 145# Squat Clean
– Jodi P. – 115# Squat Clean
– V. – 135# Squat Clean
– Dana – 180# Squat Clean
– Justice – 95# Squat Clean
– Angie M. – 180# Squat Clean
– Riley – 240# Squat Clean
– Kacey – 140# Squat Clean
– Ted – 1st Ring Muscle Up!
– Mark Ma. – 425# x 3 Deadlift
– V. – 235# x 3 Deadlift
– Angie M. – 300# Deadlift
– Jodi P. – 225# x 3 Deadlift
– Justice – 160# x 3 Deadlift
– Kacey – 265# Deadlift
– Rebecca – 195# x 3 Deadlift
– Nick B. – 1st Ring Muscle Up!
– Michelle – 252.5# Deadlift
– Ayah – 175# Deadlift
– Rebecca – 135# x 4 Back Squat
– Nicole – 180# Snatch Balance
– Austin – 225# Snatch
– Nicole – 155# Snatch
– Mark Ma. – 155# Snatch
– Tony – 240 # Snatch
– Kira – 120# Snatch
– Jeffrey – 215# Snatch
– Alex – 180# Snatch
– Claire – 110# Snatch
– Nick B. – 155# Snatch

Posted in WOD | Leave a comment

4/25/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Squat Snatch Ladder
– Start with approximately 60% of your 1 Rep Max Squat Snatch
– Each Minute Complete 1 Squat Snatch, can attempt as many times as you want
– After each successful lift add 10/5# (guys/girls)
– Once you fail to complete inside the minute you are done
– Can pair up and change each others weights if you want

Then….

Black/Blue/Grey WOD

For Time:
21  – 15 – 9
Shoulders-to-Overhead (135/95) (95/65) (65/45) (45/35)
Chest-to-Bar Pull-Ups (Chin-over-Bar) (with Bands) (Rings Rows)
April “COOL” Board
***Make some goals for yourself for April

– Justin P. – 190# Thruster
– Shelly – 110# Thruster
– Claire – 120# Thruster
– Mike H. – 175# Hang Snatch
– Shelley – 110# Hang Snatch
– Kady  – 170# Hang Snatch
– Annette – 130# Hang Snatch
– Angie M. – 120# Hang Snatch
– Sheila – 105# Hang Snatch
– Christina – 80# Hang Snatch
– Kacey – 75# Hang Snatch
– Alex – 175# Hang Snatch
– Charissa – 115# x 3 Pauses Front Squat
– Justin P. – 245# x 3 Pause Front Squat
– Nick B. – 1st Bar Muscle Up!
– Charissa – 145# Back Squat
– V. – 68 Consecutive Double Unders
– Christina – 8 Consecutive Double Unders
– Austin – 280# Squat Clean
– Shelly – 150# Squat Clean
– Dustin – 275# Squat Clean
– Jim N. – 185# Squat Clean
– Shelley – 145# Squat Clean
– Jodi P. – 115# Squat Clean
– V. – 135# Squat Clean
– Dana – 180# Squat Clean
– Justice – 95# Squat Clean
– Angie M. – 180# Squat Clean
– Riley – 240# Squat Clean
– Kacey – 140# Squat Clean
– Ted – 1st Ring Muscle Up!
– Mark Ma. – 425# x 3 Deadlift
– V. – 235# x 3 Deadlift
– Angie M. – 300# Deadlift
– Jodi P. – 225# x 3 Deadlift
– Justice – 160# x 3 Deadlift
– Kacey – 265# Deadlift
– Rebecca – 195# x 3 Deadlift
– Nick B. – 1st Ring Muscle Up!
– Michelle – 252.5# Deadlift
– Ayah – 175# Deadlift
– Rebecca – 135# x 4 Back Squat
– Nicole – 180# Snatch Balance

Posted in Videos, WOD | Leave a comment

4/24/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work Up to a 1 Rep Max Snatch Balance
*If you are not comfortable with the movement you can work up a 1 rep max Overhead Squat or just work on Overhead Squats
*Please Share Racks

Then….

Black/Blue/Grey WOD

“Leann’s Birthday WOD”
3 Rounds For Time of:
10 Overhead Squats (135/95) (95/65) (65/45) (45/35)
50 Double Unders (20 DU’s) (100 Singles)
April “COOL” Board
***Make some goals for yourself for April

– Justin P. – 190# Thruster
– Shelly – 110# Thruster
– Claire – 120# Thruster
– Mike H. – 175# Hang Snatch
– Shelley – 110# Hang Snatch
– Kady  – 170# Hang Snatch
– Annette – 130# Hang Snatch
– Angie M. – 120# Hang Snatch
– Sheila – 105# Hang Snatch
– Christina – 80# Hang Snatch
– Kacey – 75# Hang Snatch
– Alex – 175# Hang Snatch
– Charissa – 115# x 3 Pauses Front Squat
– Justin P. – 245# x 3 Pause Front Squat
– Nick B. – 1st Bar Muscle Up!
– Charissa – 145# Back Squat
– V. – 68 Consecutive Double Unders
– Christina – 8 Consecutive Double Unders
– Austin – 280# Squat Clean
– Shelly – 150# Squat Clean
– Dustin – 275# Squat Clean
– Jim N. – 185# Squat Clean
– Shelley – 145# Squat Clean
– Jodi P. – 115# Squat Clean
– V. – 135# Squat Clean
– Dana – 180# Squat Clean
– Justice – 95# Squat Clean
– Angie M. – 180# Squat Clean
– Riley – 240# Squat Clean
– Kacey – 140# Squat Clean
– Ted – 1st Ring Muscle Up!
– Mark Ma. – 425# x 3 Deadlift
– V. – 235# x 3 Deadlift
– Angie M. – 300# Deadlift
– Jodi P. – 225# x 3 Deadlift
– Justice – 160# x 3 Deadlift
– Kacey – 265# Deadlift
– Rebecca – 195# x 3 Deadlift
– Nick B. – 1st Ring Muscle Up!
– Michelle – 252.5# Deadlift
– Ayah – 175# Deadlift
– Rebecca – 135# x 4 Back Squat

Posted in Videos, WOD | Leave a comment

4/21/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work Up to a 4 Rep Max Back Squat

*Please Share Racks

Then…

Black/Blue/Grey WOD

2 Rounds For Time:
10 Deadlifts (315/205) (275/185) (225/155) (185/125) (135/95)
20 Deficit Hand- Stand Push-Ups (Hand-Stand Push- Ups) (Ab-Mat Under Head) (Feet on Box) (DBell Press)
30 Front Squats (95/65) (65/45) (45/35) 
April “COOL” Board
***Make some goals for yourself for April

– Justin P. – 190# Thruster
– Shelly – 110# Thruster
– Claire – 120# Thruster
– Mike H. – 175# Hang Snatch
– Shelley – 110# Hang Snatch
– Kady  – 170# Hang Snatch
– Annette – 130# Hang Snatch
– Angie M. – 120# Hang Snatch
– Sheila – 105# Hang Snatch
– Christina – 80# Hang Snatch
– Kacey – 75# Hang Snatch
– Alex – 175# Hang Snatch
– Charissa – 115# x 3 Pauses Front Squat
– Justin P. – 245# x 3 Pause Front Squat
– Nick B. – 1st Bar Muscle Up!
– Charissa – 145# Back Squat
– V. – 68 Consecutive Double Unders
– Christina – 8 Consecutive Double Unders
– Austin – 280# Squat Clean
– Shelly – 150# Squat Clean
– Dustin – 275# Squat Clean
– Jim N. – 185# Squat Clean
– Shelley – 145# Squat Clean
– Jodi P. – 115# Squat Clean
– V. – 135# Squat Clean
– Dana – 180# Squat Clean
– Justice – 95# Squat Clean
– Angie M. – 180# Squat Clean
– Riley – 240# Squat Clean
– Kacey – 140# Squat Clean
– Ted – 1st Ring Muscle Up!
– Mark Ma. – 425# x 3 Deadlift
– V. – 235# x 3 Deadlift
– Angie M. – 300# Deadlift
– Jodi P. – 225# x 3 Deadlift
– Justice – 160# x 3 Deadlift
– Kacey – 265# Deadlift
– Rebecca – 195# x 3 Deadlift
– Nick B. – 1st Ring Muscle Up!
– Michelle – 252.5# Deadlift
– Ayah – 175# Deadlift

Posted in WOD | Leave a comment

4/20/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

April “COOL” Board

***Make some goals for yourself for April

– Justin P. – 190# Thruster
– Shelly – 110# Thruster
– Claire – 120# Thruster
– Mike H. – 175# Hang Snatch
– Shelley – 110# Hang Snatch
– Kady  – 170# Hang Snatch
– Annette – 130# Hang Snatch
– Angie M. – 120# Hang Snatch
– Sheila – 105# Hang Snatch
– Christina – 80# Hang Snatch
– Kacey – 75# Hang Snatch
– Alex – 175# Hang Snatch
– Charissa – 115# x 3 Pauses Front Squat
– Justin P. – 245# x 3 Pause Front Squat
– Nick B. – 1st Bar Muscle Up!
– Charissa – 145# Back Squat
– V. – 68 Consecutive Double Unders
– Christina – 8 Consecutive Double Unders
– Austin – 280# Squat Clean
– Shelly – 150# Squat Clean
– Dustin – 275# Squat Clean
– Jim N. – 185# Squat Clean
– Shelley – 145# Squat Clean
– Jodi P. – 115# Squat Clean
– V. – 135# Squat Clean
– Dana – 180# Squat Clean
– Justice – 95# Squat Clean
– Angie M. – 180# Squat Clean
– Riley – 240# Squat Clean
– Kacey – 140# Squat Clean
– Ted – 1st Ring Muscle Up!
– Mark Ma. – 425# x 3 Deadlift
– V. – 235# x 3 Deadlift
– Angie M. – 300# Deadlift
– Jodi P. – 225# x 3 Deadlift
– Justice – 160# x 3 Deadlift
– Kacey – 265# Deadlift
– Rebecca – 195# x 3 Deadlift

Posted in WOD | Leave a comment

4/19/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WODs

“Amanda”

For Time:
9-7-5 Reps of:

Ring Muscle Ups (Bar Muscle Ups) (Ring Pull Ups AND Ring Dips) (Pull Ups AND Dips w/ bands) 

Squat Snatches (135/95) (95/65) (65/45) (45/35)

April “COOL” Board

***Make some goals for yourself for April

– Justin P. – 190# Thruster
– Shelly – 110# Thruster
– Claire – 120# Thruster
– Mike H. – 175# Hang Snatch
– Shelley – 110# Hang Snatch
– Kady  – 170# Hang Snatch
– Annette – 130# Hang Snatch
– Angie M. – 120# Hang Snatch
– Sheila – 105# Hang Snatch
– Christina – 80# Hang Snatch
– Kacey – 75# Hang Snatch
– Alex – 175# Hang Snatch
– Charissa – 115# x 3 Pauses Front Squat
– Justin P. – 245# x 3 Pause Front Squat
– Nick B. – 1st Bar Muscle Up!
– Charissa – 145# Back Squat
– V. – 68 Consecutive Double Unders
– Christina – 8 Consecutive Double Unders
– Austin – 280# Squat Clean
– Shelly – 150# Squat Clean
– Dustin – 275# Squat Clean
– Jim N. – 185# Squat Clean
– Shelley – 145# Squat Clean
– Jodi P. – 115# Squat Clean
– V. – 135# Squat Clean
– Dana – 180# Squat Clean
– Justice – 95# Squat Clean
– Angie M. – 180# Squat Clean
– Riley – 240# Squat Clean
– Kacey – 140# Squat Clean
– Ted – 1st Ring Muscle Up!
– Mark Ma. – 425# x 3 Deadlift
– V. – 235# x 3 Deadlift
– Angie M. – 300# Deadlift
– Jodi P. – 225# x 3 Deadlift
– Justice – 160# x 3 Deadlift
– Kacey – 265# Deadlift
– Rebecca – 195# x 3 Deadlift

Posted in WOD | Leave a comment

4/18/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 10 Rep Max Bench Press

Then……

Black/Blue/Grey WODs

For Time:
2000m Row

April “COOL” Board

***Make some goals for yourself for April

– Justin P. – 190# Thruster
– Shelly – 110# Thruster
– Claire – 120# Thruster
– Mike H. – 175# Hang Snatch
– Shelley – 110# Hang Snatch
– Kady  – 170# Hang Snatch
– Annette – 130# Hang Snatch
– Angie M. – 120# Hang Snatch
– Sheila – 105# Hang Snatch
– Christina – 80# Hang Snatch
– Kacey – 75# Hang Snatch
– Alex – 175# Hang Snatch
– Charissa – 115# x 3 Pauses Front Squat
– Justin P. – 245# x 3 Pause Front Squat
– Nick B. – 1st Bar Muscle Up!
– Charissa – 145# Back Squat
– V. – 68 Consecutive Double Unders
– Christina – 8 Consecutive Double Unders
– Austin – 280# Squat Clean
– Shelly – 150# Squat Clean
– Dustin – 275# Squat Clean
– Jim N. – 185# Squat Clean
– Shelley – 145# Squat Clean
– Jodi P. – 115# Squat Clean
– V. – 135# Squat Clean
– Dana – 180# Squat Clean
– Justice – 95# Squat Clean
– Angie M. – 180# Squat Clean
– Riley – 240# Squat Clean
– Kacey – 140# Squat Clean
– Ted – 1st Ring Muscle Up!
– Mark Ma. – 425# x 3 Deadlift
– V. – 235# x 3 Deadlift
– Angie M. – 300# Deadlift
– Jodi P. – 225# x 3 Deadlift
– Justice – 160# x 3 Deadlift
– Kacey – 265# Deadlift
– Rebecca – 195# x 3 Deadlift

Posted in Videos, WOD | Leave a comment

4/17/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 3 Rep Max Deadlift
*Reps do not need to be touch & go, but should not take more than a few breaths between reps

Then……

Black/Blue/Grey WODs

“Ares”
As Many Rounds As Possible in 9 Minutes of:
3 Deadlifts (165/115) (135/95) (95/65) (65/45) (45/35)
2 Hang Power Cleans (same weight)
1 Thruster (same weight)
*All reps MUST be done UNBROKEN in order to count

April “COOL” Board

***Make some goals for yourself for April

– Justin P. – 190# Thruster
– Shelly – 110# Thruster
– Claire – 120# Thruster
– Mike H. – 175# Hang Snatch
– Shelley – 110# Hang Snatch
– Kady  – 170# Hang Snatch
– Annette – 130# Hang Snatch
– Angie M. – 120# Hang Snatch
– Sheila – 105# Hang Snatch
– Christina – 80# Hang Snatch
– Kacey – 75# Hang Snatch
– Alex – 175# Hang Snatch
– Charissa – 115# x 3 Pauses Front Squat
– Justin P. – 245# x 3 Pause Front Squat
– Nick B. – 1st Bar Muscle Up!
– Charissa – 145# Back Squat
– V. – 68 Consecutive Double Unders
– Christina – 8 Consecutive Double Unders
– Austin – 280# Squat Clean
– Shelly – 150# Squat Clean
– Dustin – 275# Squat Clean
– Jim N. – 185# Squat Clean
– Shelley – 145# Squat Clean
– Jodi P. – 115# Squat Clean
– V. – 135# Squat Clean
– Dana – 180# Squat Clean
– Justice – 95# Squat Clean
– Angie M. – 180# Squat Clean
– Riley – 240# Squat Clean
– Kacey – 140# Squat Clean
– Ted – 1st Ring Muscle Up!

Posted in Videos, WOD | Leave a comment