Wednesday October 17, 2018 by Dawn Marie | October 17, 2018 | WOD | 0 comments

EVERYONE

Skill / Strength:

5 Working Sets of 6 Bench Presses

- each set is followed by 20 Bandy Pull Aparts

 

WOD:

3 Rounds of

400m Run followed by 400 meter Jog  or Walk

(Just make sure that your 400m Run is noticibly faster than your 400m Recovery)

- Sub 500m Rows for Runs

 

Cash Out:

90 second Couch Stretch

90 Second Banded Hamstring Stretch

Foam Roll IT Bands

Tuesday October 16, 2018 by Dawn Marie | October 16, 2018 | WOD | 0 comments

FITNESS

 

Partner WOD:

7 minute AMRAP

You decide

100 Knee Ups 

75/60 Calorie Row

Or

75/60 Calorie Row

100 Knee Ups 

 

5 minute Rest then..

 

10 minute AMRAP

10 Burpees

10 Dumbbell Deadlifts (35# /25#)

100 meter Farmers Carry

 

SPORT & COMPETITION

 

Partner WOD:

7 minute AMRAP

You decide

100 Toes 2 Bar

75/60 Calorie Row

Or

75/60 Calorie Row

100 Toes 2 Bar

 

5 minute Rest then..

 

10 minute AMRAP

10 Burpees

10 Dumbbell Deadlifts (50# /35#)

100 meter Farmers Carry

Monday October 15, 2018 by Dawn Marie | October 15, 2018 | WOD | 0 comments

FITNESS

Back Squats Sets of 9 

Climbing in Weight

 

WOD:

30 Step Ups

30 Jumping Pull Ups

30 Front Squats (65#/ 45#)

30 Knee Ups

30 Push presses

30 Deadlifts

30 Wall Balls

30 Burpees Over Bar

(20 minute time cap)

 
SPORT

Skill / Strength:

Back Squats

9 @ 76 %

9 @ 80 %

9 @ 84 %


WOD:

30 Box Jumps

30 Pull Ups

30 Front Squats (95#/65#)

30 Toes 2 Bar

30 Push presses

30 Deadlifts

30 Wall Balls (20#/14#)

30 Burpees Over Bar

(20 minute time cap)

 

COMPETITION

Back Squats Sets of 9(76%, 80%, 84%)

 

 

WOD:

30 Box Jumps

30 Chest 2 Bar Pull Ups

30 Front Squats (120#/ 85#)

30 Knee Ups

30 Push presses

30 Deadlifts

30 Wall Balls (30#/20#)

30 Burpees Over Bar

(20 minute time cap)

 

Saturday October 13, 2018 by Dawn Marie | October 13, 2018 | WOD | 0 comments

FITNESS

Teams of 3

For Time (30 Minute Cap):

120 Burpees Over Bar

100 Hang Power Cleans (75/55)

80 Thrusters

60 Squat Cleans

80 Thrusters

100 Hang Power Cleans

120 Burpees Over Bar

SPORT

Teams of 3

For Time (30 Minute Cap):

120 Burpees Over Bar

100 Hang Power Cleans (95/65)

80 Thrusters

60 Squat Cleans

80 Thrusters

100 Hang Power Cleans

120 Burpees Over Bar

COMPETITOR

Teams of 3

For Time (30 Minute Cap):

120 Burpees Over Bar

100 Hang Power Cleans (1120/85)

80 Thrusters

60 Squat Cleans

80 Thrusters

100 Hang Power Cleans

120 Burpees Over Bar

 

Friday October 12, 2018 by Dawn Marie | October 12, 2018 | WOD | 0 comments

Attention all Members,  we are selling off 2 of our Concept 2 Rowers.   I thought that I would give you all first dibs on them.  Coach Tom has them all cleaned up and ready to go $650 Cash or Check.  First Come, First Served. 

Contact: Dawn Marie (508-360-8820) texting may work best

FITNESS

Skil / Strength:

Push Presses adding from lst week’s 10’s

 

 WOD:

On the Minute x 16 (4 Rounds):

Minute 1: 15 Burpees

Minute 2: 15 Kettlebell Swings (16kg/12kg)

Minute 3: Max Calorie Row

Minute 4: Rest

Score is total Calorie Row

Sport / Competition

Skil / Strength:

Push Presses adding from lst week’s 10’s

 

 WOD:

On the Minute x 16 (4 Rounds):

Minute 1: 15 Burpees

Minute 2: 15 Kettlebell Swings (16kg/12kg)

Minute 3: Max Calorie Row

Minute 4: Rest

Score is total Calorie Row

Thursday October 11, 2018 by Dawn Marie | October 11, 2018 | WOD | 0 comments

FITNESS

WOD:

2 X’s 800m Jog

Rest 4 minutes between sets

 

Cash Out:

3 Rounds:

5/5 Windmills w light Dumbell

20 Glute Brides (feet on bax)

25 Bandy Pull Downs

 

SPORT & COMP

WOD:

3 X’s 800m Jog

Rest 3 minutes between sets

 

Cash Out:

3 Rounds:

5/5 Windmills w light Dumbell

20 Glute Brides (feet on bax)

25 Bandy Pull Downs

Wednesday October 10, 2018 by Dawn Marie | October 10, 2018 | WOD | 0 comments

 

WOD:

All Levels...

1 Round:

Power clean for 30 seconds, rest 30 seconds

Power clean for 25 seconds, rest 35 seconds

Power clean for 20 seconds, rest 40 seconds

Power clean for 15 seconds, rest 45 seconds

Power clean for 10 seconds, rest 50 seconds

 

1 Round:

Push Jerks for 30 seconds, rest 30 seconds

Push Jerks  for 25 seconds, rest 35 seconds

Push Jerks for 20 seconds, rest 40 seconds

Push Jerks  for 15 seconds, rest 45 seconds

Push Jerks  for 10 seconds, rest 50 seconds

 

1 Round:

Power clean for 30 seconds, rest 30 seconds

Power clean for 25 seconds, rest 35 seconds

Power clean for 20 seconds, rest 40 seconds

Power clean for 15 seconds, rest 45 seconds

Power clean for 10 seconds, rest 50 seconds

 

Suggested Weights

Fitness (95#/ 65#)

Sport  (115#/ 85#)

Competition (155# / 105#)

 

 

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