Tuesday January 22, 2019 by Dawn Marie | January 22, 2019 | WOD | 0 comments

CAUTION:  The Parking lot is super icy.  Do not park on the incline next to the building....your car will slide. 

Be extra carful when wakling.  We hit it with over 120 lbs of salt and the ice keeps eating it!

 

WOD:

5 Rounds

20 Kettlebell Swings

20 Push Ups

 

Cash Out:

3 Supersets:

:30s Kettlebell Front Squat Hold

10 Kettlebell Bent Over Rows (each side)- Video

50 Banded Pull-Aparts- Video

 

Monday January 21, 2019 by Dawn Marie | January 21, 2019 | WOD | 0 comments

Due to the icy road conditions there will be NO EARLY MORNING CLASSES.   

Hopefully classes will resume by 10am for Boot Camp and by Noon for Main Classes and then classes as usual.

 

WOD:

5 minutes to:

50 Wall Balls

Then…. AMRAP

12 Deadlifts

12 Barfacing Burpees

 

5 minutes Rest

 

5 minutes to:

50 Wall Balls

Then…. AMRAP

9 Deadlifts

9 Barfacing Burpees

 

5 minutes Rest

 

5 minutes to:

50 Wall Balls

Then…. AMRAP

6 Deadlifts

6 Barfacing Burpees

Saturday January 19, 2019 by Dawn Marie | January 19, 2019 | WOD | 0 comments

WOD:

Every 5 minutes for 5 Rounds:

5 DB Hang Clean and Jerk, left arm (50/35)

5 DB Hang Clean and Jerk, right arm (50/35)

10 Alternating Dumbbell Power Snatches

10 CTB Pull-Ups

10 Burpees

Friday January 18, 2019 by Dawn Marie | January 18, 2019 | WOD | 0 comments

Skill / Strength:

OHS

5,5,5,5,5

 

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double-Unders

15 Overhead Squats (95/65)

30/21 Calorie Row

 

Thursday January 17, 2019 by Dawn Marie | January 17, 2019 | WOD | 0 comments

Core Warm Up:

3 Rounds:

1 minute Flutter Kicks

1 minute Marching Glute Bridges

1 minute Plank

1 minue Superman Holds

 

WOD:

AMRAP 10: Burpees

On the 0: 1 Kettlebell Swing
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

(Use Heavy Kettlebell)

 

Wednesday January 16, 2019 by Dawn Marie | January 16, 2019 | WOD | 0 comments

Strength 1:

3 Sets:

:30s Wall Facing Handstand Hold 

10 Dumbbell Box Step-Ups, 24"/20" (5 each leg) 

16 Single Arm Suitcase Deadlifts (8 each) 

Rest  between sets.

 

 

Strength 2:

Sumo Deadlifts

5,5,5,5,5

  • Max set of dead hang pull ups between sets
  • Use last week as a gauge

Tuesday January 15, 2019 by Dawn Marie | January 15, 2019 | WOD | 0 comments

Accessory Work:

Not for Score, 2 Rounds:

:30s Single Arm OH Hold (left arm)

1 minute Sit Ups

:30s Single Arm OH Hold (right arm)

1 minute Superman Holds

:30s Goblet Squat Hold

1 minute Russian Twists

 

 

WOD:

1-2-3-4-5-6-7-8-9-10

Lateral Burpees over Bar

Toes 2 Bar

 

1 | 2 | 3 | 4 | 5 |