Saturday April 13, 2019 by Dawn Marie | April 13, 2019 | WOD | 0 comments

Today we say  Good-Bye  to our morning mascot Otis.  He loved nothing more than coming to "work" every day.  Those who knew him , knew that he was a total punk....and you loved him still.  I would like to thank you all for making his life completely wonderful.   - Dawn Marie

 

WOD: Van Damme

30 Power Snatches, 10 Ring Muscle-Ups or 10 Prison Burpees

30 Power Clean and Jerks, 10 Ring Muscle-Ups or 10 Prison Burpees

30 Thrusters, 10 Ring Muscle-Ups or 10 Prison Burpees

 

Friday April 12, 2019 by Dawn Marie | April 12, 2019 | WOD | 0 comments

COMP

SKILL / STRENGTH:

Athletes Choice

Front Squats or OHS

Wendler Week 1

65% of BASE WEIGHT x 5 reps

75% of BASE WEIGHT x 5 reps

85% of BASE WEIGHT x As many reps as possible

(We want to shoot for more than the goal of 5 Reps)


WOD:

3 Rounds

10 Front Squats (185/135)

20 Chest 2 Bars

50 Double Unders

SKILL / STRENGTH:

Athletes Choice

Front Squats or OHS

Wendler Week 1

65% of BASE WEIGHT x 5 reps

75% of BASE WEIGHT x 5 reps

85% of BASE WEIGHT x As many reps as possible

(We want to shoot for more than the goal of 5 Reps)


WOD:

3 Rounds

10 Front Squats

20 Chest 2 Bars

50 Double Unders


  • Front Squats:  approximately 75 -80% of clean
  • C2B’s: Pull Ups are a fine scale.  If Jumping, use a challenging distance.

FITNESS

SKILL / STRENGTH:

Athletes Choice

Front Squats or OHS

5 Sets of 5


WOD:

3 Rounds

10 Front Squats

20 Ring Rows

100 Single Unders

 

Thursday April 11, 2019 by Dawn Marie | April 11, 2019 | WOD | 0 comments

Welcome Griffin Poloskey!! Congrats to his mom Leah, dad KEith and big Brother Nolan.  Griffin  was born 4/10/19 at 7:09am.  A solid 6lbs 7oz and 20in long

 

WOD 1:

15 minute AMRAP Calorie Row

**Every 3 Minutes (Starting at 0:00):

10 Kettlebell Swings (normal weight)

30 Double Unders or 45 Single Unders

 

5 minute Rest then…

 

WOD 2:

15 minute AMRAP

25 Burpees

25 Kettlebell Lunges

25 Push Ups

25 Goblet Squats

**Every 3 Minutes (Starting at 0:00):

15 Monster Sit Ups Use training Bar

or PVC

 

Wednesday April 10 2019 by Dawn Marie | April 10, 2019 | WOD | 0 comments

STRENGTH 1:

Wendler Week 1

Strict Press

65% of BASE WEIGHT x 5 reps

75% of BASE WEIGHT x 5 reps

85% of BASE WEIGHT x As many reps as possible

(We want to shoot for more than the goal of 5 Reps)

Into

Push Press

4 Sets of 6 Repetitions

Set #1 - 73% of 1RM

Set #2 - 75% of 1RM

Set #3 - 77% of 1RM

Set #4 - 79% of 1RM



STRENGTH 2:

Deadlift

Wendler Week 1

65% of BASE WEIGHT x 5 reps

75% of BASE WEIGHT x 5 reps

85% of BASE WEIGHT x As many reps as possible

(We want to shoot for more than the goal of 5 Reps)

 

STRENGTH 3:

5 sets

Max Deadhang Pull Ups

10 DB Reverse Lunges after each set

(heavier than last week)

Tuesday April 9, 2019 by Dawn Marie | April 9, 2019 | WOD | 0 comments

COMP / SPORT

WOD:

30 minute time cap:

200 Meter Run, 21 TTB, 21 Burpees

200 Meter Run, 18 TTB, 18 Burpees

200 Meter Run, 15 TTB, 15 Burpees

200 Meter Run, 12 TTB, 12 Burpees

200 Meter Run, 9 TTB, 9 Burpees

200 Meter Run, 6 TTB, 6 Burpees

200 Meter Run, 3 TTB, 3 Burpees

21-18-15-12-9-6-3 of toes to bar and burpees, with a 200 meter run before

  • 250m Row or .25 mile Bike may be subbed for the Run

FITNESS

WOD:

30 minute time cap:

200 Meter Run, 21 Toes 2 Kettlbells, 21 Burpees

200 Meter Run, 18  Toes 2 Kettlebell , 18 Burpees

200 Meter Run, 15  Toes 2 Kettlebell , 15 Burpees

200 Meter Run, 12  Toes 2 Kettlebell , 12 Burpees

200 Meter Run, 9  Toes 2 Kettlebell , 9 Burpees

200 Meter Run, 6  Toes 2 Kettlebell , 6 Burpees

200 Meter Run, 3  Toes 2 Kettlebell , 3 Burpees

  • 250m Row or .25 mile Bike may be subbed for the Run

Monday April 8, 2019 by Dawn Marie | April 8, 2019 | WOD | 0 comments

SKILL / STRENGTH:

Back Squats

Wendler Week 1

65% of BASE WEIGHT x 5 reps

75% of BASE WEIGHT x 5 reps

85% of BASE WEIGHT x As many reps as possible

(We want to shoot for more than the goal of 5 Reps)

 

WOD:

10 minute AMRAP:

12 Wall Balls

12 KB Sumo Deadlift High Pull

  • Wall Ball: Normal Wall Ball Weight
  • Sumo Deadlift High Pull: Heavy Kettlebell

SKILL / STRENGTH:

Back Squats

5 Sets of 5

 

WOD:

10 minute AMRAP:

12 Wall Balls

12 KB Sumo Deadlift High Pull

  • Wall Ball: Normal Wall Ball Weight
  • Sumo Deadlift High Pull: Heavy Kettlebell

 

Saturday April 6, 2019 by Dawn Marie | April 6, 2019 | WOD | 0 comments

Team (3) WOD:

30:00 Time Cap:

100 Pull-Ups

100 Overhead Squats 

80 Box Jump Overs

80 Thrusters 

60 Toes to Bar

60 Front Squats

40 Burpee Box Jump Overs 

40 Clusters 

- The Barbell gets heavier with each movement

- Example:  (75/55) / (95/65) /  (115/80) /  (135/95)

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