11/21/17

*RESERVE YOUR SPOT TODAY’S CLASS.

5 Rounds of the Following Complex: (As much time as you want between sets but they must be unbroken)
5 DBell Deadlifts
5 DBell Hang Squat Cleans
5 DBell Push Presses
5 DBell Squats

Then…….

Black/Blue/Grey WODs

For Time:
500m Row
50 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
500m Row

November “COOL” Board

***Make some goals for yourself for November

– Shelley – 140# Hang Power Clean
– Nick D. – 315# Hang Power Clean
– Bobby – 315# Hang Power Clean
– Angie M. – 185# Hang Power Clean
– Christina – 125# Hang Power Clean
– Sean W. – 310# Hang Power Clean
– Jake – 210# Hang Power Clean
– V. – 140# Hang Power Clean
– Kasey – 200# Hang Power Clean
– Scott – 160# Squat Snatch
– Michelle – 225# Back Squat
– Ayah – 140# Back Squat
– Rebecca – PegBoard Climb
– Heather – PegBoard Climb
– Dustin – 375# Back Squat
– Steve L. – 235# Clean & Jerk
– Steve L. – 415# Deadlift
– Steve L. – 285# Bench Press
– Bri – 145# Back Squat
– Alex – 325# Back Squat
– Scott – 255# Back Squat
– Nick B. – 295# Back Squat
– Jeffrey – 345# Back Squat
– Jeff S. – 345# Back Squat
– V. – 145# Power Clean
– Jacque – 235# x 3 Deadlift
– Mark Ma. – 425# x 3 Deadlift
– Chrissi – 275# x 3 Deadlift
– V. – 250# x 3 Deadlift
– Christina – 205# Deadlift
– Bobby – 277# Snatch
– Steve L. –  200# Snatch
– Courtney – 185# Back Squat
– Mike – 315# Back Squat
– Kasey – 205# Clean and Jerk
– Nicole – 185# Clean and Jerk
– Rebecca – 130# Clean and Jerk
– Austin – 265# Clean and Jerk
– Troy – 195# Clean and Jerk
– Jon – 295# Clean and Jerk
– Sean W. – 295# Clean and Jerk
– Ben – 245# Clean and Jerk
– Jodi P. – 120# Clean and Jerk
– Emily – 170# Clean and Jerk
– Emily – 175# Power Clean
– Christina – 120# Clean and Jerk
– Kelli – 85# Clean and Jerk
– Erik – 210# Clean and Jerk
– Justice – 1st Ring Muscle Up!!!

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11/20/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 1 Max of the Following Complex:
1 Snatch Balance + 2 Overhead Squats
*Please share the racks

Then…….

Black/Blue/Grey WODs

For Time:
21 – 15 – 9
Deadlift (225/155) (185/125) (135/95) (95/65)
Overhead Squat (135/85) (95/65) (65/45) (45/35)

November “COOL” Board

***Make some goals for yourself for November

– Shelley – 140# Hang Power Clean
– Nick D. – 315# Hang Power Clean
– Bobby – 315# Hang Power Clean
– Angie M. – 185# Hang Power Clean
– Christina – 125# Hang Power Clean
– Sean W. – 310# Hang Power Clean
– Jake – 210# Hang Power Clean
– V. – 140# Hang Power Clean
– Kasey – 200# Hang Power Clean
– Scott – 160# Squat Snatch
– Michelle – 225# Back Squat
– Ayah – 140# Back Squat
– Rebecca – PegBoard Climb
– Heather – PegBoard Climb
– Dustin – 375# Back Squat
– Steve L. – 235# Clean & Jerk
– Steve L. – 415# Deadlift
– Steve L. – 285# Bench Press
– Bri – 145# Back Squat
– Alex – 325# Back Squat
– Scott – 255# Back Squat
– Nick B. – 295# Back Squat
– Jeffrey – 345# Back Squat
– Jeff S. – 345# Back Squat
– V. – 145# Power Clean
– Jacque – 235# x 3 Deadlift
– Mark Ma. – 425# x 3 Deadlift
– Chrissi – 275# x 3 Deadlift
– V. – 250# x 3 Deadlift
– Christina – 205# Deadlift
– Bobby – 277# Snatch
– Steve L. –  200# Snatch
– Courtney – 185# Back Squat
– Mike – 315# Back Squat
– Kasey – 205# Clean and Jerk
– Nicole – 185# Clean and Jerk
– Rebecca – 130# Clean and Jerk
– Austin – 265# Clean and Jerk
– Troy – 195# Clean and Jerk
– Jon – 295# Clean and Jerk
– Sean W. – 295# Clean and Jerk
– Ben – 245# Clean and Jerk
– Jodi P. – 120# Clean and Jerk
– Emily – 170# Clean and Jerk
– Emily – 175# Power Clean
– Christina – 120# Clean and Jerk
– Kelli – 85# Clean and Jerk
– Erik – 210# Clean and Jerk

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11/19/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 1 Rep Max Clean & Jerk

Then…….

Black/Blue/Grey WODs

As Many Rounds As Possible in 15 Minutes of:
3 Box Jump Overs, can put hands on box (36/30) (30/24) (24/20) (20/12)
12 Calorie Row
3 Deadlifts (225/135) (185/115) (135/85) (95/55)
3 Burpee Over Bar
3 Box Jump Overs
*REST 1 Minute after each round
*Can partner up and do alternating rounds

November “COOL” Board

***Make some goals for yourself for November

– Shelley – 140# Hang Power Clean
– Nick D. – 315# Hang Power Clean
– Bobby – 315# Hang Power Clean
– Angie M. – 185# Hang Power Clean
– Christina – 125# Hang Power Clean
– Sean W. – 310# Hang Power Clean
– Jake – 210# Hang Power Clean
– V. – 140# Hang Power Clean
– Kasey – 200# Hang Power Clean
– Scott – 160# Squat Snatch
– Michelle – 225# Back Squat
– Ayah – 140# Back Squat
– Rebecca – PegBoard Climb
– Heather – PegBoard Climb
– Dustin – 375# Back Squat
– Steve L. – 235# Clean & Jerk
– Steve L. – 415# Deadlift
– Steve L. – 285# Bench Press
– Bri – 145# Back Squat
– Alex – 325# Back Squat
– Scott – 255# Back Squat
– Nick B. – 295# Back Squat
– Jeffrey – 345# Back Squat
– Jeff S. – 345# Back Squat
– V. – 145# Power Clean
– Jacque – 235# x 3 Deadlift
– Mark Ma. – 425# x 3 Deadlift
– Chrissi – 275# x 3 Deadlift
– V. – 250# x 3 Deadlift
– Christina – 205# Deadlift
– Bobby – 277# Snatch
– Steve L. –  200# Snatch
– Courtney – 185# Back Squat
– Mike – 315# Back Squat
– Kasey – 205# Clean and Jerk
– Nicole – 185# Clean and Jerk
– Rebecca – 130# Clean and Jerk
– Austin – 265# Clean and Jerk
– Troy – 195# Clean and Jerk
– Jon – 295# Clean and Jerk
– Sean W. – 295# Clean and Jerk
– Ben – 245# Clean and Jerk
– Jodi P. – 120# Clean and Jerk
– Emily – 170# Clean and Jerk
– Emily – 175# Power Clean
– Christina – 120# Clean and Jerk
– Kelli – 85# Clean and Jerk
– Erik – 210# Clean and Jerk

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11/17/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 1 Rep Max Clean & Jerk
*Only rules are get the weight from the ground to overhead, any style of clean, any style of shoulders to overhead

Then…….

Black/Blue/Grey WODs

As Many Rounds As Possible in 15 Minutes of:
3 Box Jump Overs, can put hands on box (36/30) (30/24) (24/20) (20/12)
12 Calorie Row
3 Deadlifts (225/135) (185/115) (135/85) (95/55)
3 Burpee Over Bar
3 Box Jump Overs
*REST 1 Minute after each round
*Can partner up and do alternating rounds

November “COOL” Board

***Make some goals for yourself for November

– Shelley – 140# Hang Power Clean
– Nick D. – 315# Hang Power Clean
– Bobby – 315# Hang Power Clean
– Angie M. – 185# Hang Power Clean
– Christina – 125# Hang Power Clean
– Sean W. – 310# Hang Power Clean
– Jake – 210# Hang Power Clean
– V. – 140# Hang Power Clean
– Kasey – 200# Hang Power Clean
– Scott – 160# Squat Snatch
– Michelle – 225# Back Squat
– Ayah – 140# Back Squat
– Rebecca – PegBoard Climb
– Heather – PegBoard Climb
– Dustin – 375# Back Squat
– Steve L. – 235# Clean & Jerk
– Steve L. – 415# Deadlift
– Steve L. – 285# Bench Press
– Bri – 145# Back Squat
– Alex – 325# Back Squat
– Scott – 255# Back Squat
– Nick B. – 295# Back Squat
– Jeffrey – 345# Back Squat
– Jeff S. – 345# Back Squat
– V. – 145# Power Clean
– Jacque – 235# x 3 Deadlift
– Mark Ma. – 425# x 3 Deadlift
– Chrissi – 275# x 3 Deadlift
– V. – 250# x 3 Deadlift
– Christina – 205# Deadlift
– Bobby – 277# Snatch
– Steve L. –  200# Snatch
– Courtney – 185# Back Squat

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11/16/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

November “COOL” Board

***Make some goals for yourself for November

– Shelley – 140# Hang Power Clean
– Nick D. – 315# Hang Power Clean
– Bobby – 315# Hang Power Clean
– Angie M. – 185# Hang Power Clean
– Christina – 125# Hang Power Clean
– Sean W. – 310# Hang Power Clean
– Jake – 210# Hang Power Clean
– V. – 140# Hang Power Clean
– Kasey – 200# Hang Power Clean
– Scott – 160# Squat Snatch
– Michelle – 225# Back Squat
– Ayah – 140# Back Squat
– Rebecca – PegBoard Climb
– Heather – PegBoard Climb
– Dustin – 375# Back Squat
– Steve L. – 235# Clean & Jerk
– Steve L. – 415# Deadlift
– Steve L. – 285# Bench Press
– Bri – 145# Back Squat
– Alex – 325# Back Squat
– Scott – 255# Back Squat
– Nick B. – 295# Back Squat
– Jeffrey – 345# Back Squat
– Jeff S. – 345# Back Squat
– V. – 145# Power Clean
– Jacque – 235# x 3 Deadlift
– Mark Ma. – 425# x 3 Deadlift
– Chrissi – 275# x 3 Deadlift
– V. – 250# x 3 Deadlift
– Christina – 205# Deadlift
– Bobby – 277# Snatch
– Steve L. –  200# Snatch
– Courtney – 185# Back Squat

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11/15/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

3 Rounds For Time of:
400m Run (or 500m Row)
5 Wall Walks (Chest to Floor, Chest to Wall) (Go up as far as you are comfortable)
10 Clean & Jerks (185/125) (155/105) (125/85) (95/65) (65/45)

November “COOL” Board

***Make some goals for yourself for November

– Shelley – 140# Hang Power Clean
– Nick D. – 315# Hang Power Clean
– Bobby – 315# Hang Power Clean
– Angie M. – 185# Hang Power Clean
– Christina – 125# Hang Power Clean
– Sean W. – 310# Hang Power Clean
– Jake – 210# Hang Power Clean
– V. – 140# Hang Power Clean
– Kasey – 200# Hang Power Clean
– Scott – 160# Squat Snatch
– Michelle – 225# Back Squat
– Ayah – 140# Back Squat
– Rebecca – PegBoard Climb
– Heather – PegBoard Climb
– Dustin – 375# Back Squat
– Steve L. – 235# Clean & Jerk
– Steve L. – 415# Deadlift
– Steve L. – 285# Bench Press
– Bri – 145# Back Squat
– Alex – 325# Back Squat
– Scott – 255# Back Squat
– Nick B. – 295# Back Squat
– Jeffrey – 345# Back Squat
– Jeff S. – 345# Back Squat
– V. – 145# Power Clean
– Jacque – 235# x 3 Deadlift
– Mark Ma. – 425# x 3 Deadlift
– Chrissi – 275# x 3 Deadlift
– V. – 250# x 3 Deadlift
– Christina – 205# Deadlift
– Bobby – 277# Snatch
– Steve L. –  200# Snatch

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11/14/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 90 econds Complete 1 and 1/4 Front Squat for 8 Sets

Then……..

Black/Blue/Grey WOD

As Many Reps As Possible in 6 Minutes of:
3 – 6 – 9 – 12 – 15 – … Continue Pattern Upward
DBell Thrusters (50/35) (40/25) (30/15) (20/10)
Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)

November “COOL” Board

***Make some goals for yourself for November

– Shelley – 140# Hang Power Clean
– Nick D. – 315# Hang Power Clean
– Bobby – 315# Hang Power Clean
– Angie M. – 185# Hang Power Clean
– Christina – 125# Hang Power Clean
– Sean W. – 310# Hang Power Clean
– Jake – 210# Hang Power Clean
– V. – 140# Hang Power Clean
– Kasey – 200# Hang Power Clean
– Scott – 160# Squat Snatch
– Michelle – 225# Back Squat
– Ayah – 140# Back Squat
– Rebecca – PegBoard Climb
– Heather – PegBoard Climb
– Dustin – 375# Back Squat
– Steve L. – 235# Clean & Jerk
– Steve L. – 415# Deadlift
– Steve L. – 285# Bench Press
– Bri – 145# Back Squat
– Alex – 325# Back Squat
– Scott – 255# Back Squat
– Nick B. – 295# Back Squat
– Jeffrey – 345# Back Squat
– Jeff S. – 345# Back Squat
– V. – 145# Power Clean
– Jacque – 235# x 3 Deadlift
– Mark Ma. – 425# x 3 Deadlift
– Chrissi – 275# x 3 Deadlift
– V. – 250# x 3 Deadlift
– Christina – 205# Deadlift
– Bobby – 277# Snatch

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11/13/17

*RESERVE YOUR SPOT TODAY’S CLASS.

2 Rep Max Snatch Ladder
– Starting with approximately 60% of your 1RM Snatch
– Must Complete 2 Snatches within each minute
– Add 10/5# (guys/girls) after each successful lift
– Continue until you fail to complete 2 successful lifts inside the minute
– Can partner up and change each others weights if you want

Then……..

Black/Blue/Grey WOD

For Time:
10 – 8 – 6 – 4 – 2
Snatches (Approximately 60-70% from above)
Box Jumps (36/30) (30/24) (24/20) (20/12) (12/8)
2 x Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)

November “COOL” Board

***Make some goals for yourself for November

– Shelley – 140# Hang Power Clean
– Nick D. – 315# Hang Power Clean
– Bobby – 315# Hang Power Clean
– Angie M. – 185# Hang Power Clean
– Christina – 125# Hang Power Clean
– Sean W. – 310# Hang Power Clean
– Jake – 210# Hang Power Clean
– V. – 140# Hang Power Clean
– Kasey – 200# Hang Power Clean
– Scott – 160# Squat Snatch
– Michelle – 225# Back Squat
– Ayah – 140# Back Squat
– Rebecca – PegBoard Climb
– Heather – PegBoard Climb
– Dustin – 375# Back Squat
– Steve L. – 235# Clean & Jerk
– Steve L. – 415# Deadlift
– Steve L. – 285# Bench Press
– Bri – 145# Back Squat
– Alex – 325# Back Squat
– Scott – 255# Back Squat
– Nick B. – 295# Back Squat
– Jeffrey – 345# Back Squat
– Jeff S. – 345# Back Squat
– V. – 145# Power Clean
– Jacque – 235# x 3 Deadlift
– Mark Ma. – 425# x 3 Deadlift
– Chrissi – 275# x 3 Deadlift
– V. – 250# x 3 Deadlift
– Christina – 205# Deadlift

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