Thursday 8/25/16

Category WOD, by Jill Harris

strong

WOD for a Cause Sponsorships are due! Get them to Jill or Hillary by the end of the week. Thank you!

Athletes, please REGISTER HERE

Strength

Rope Climbs

Advanced:

5 min EMOM

1 rope climb + 1 legless rope climb (or attempt)

Beginner:

Work with coach on S-wrap & J-hook technique

 

WOD

3 rounds:

30 D/U

4 Strict Shoulder Press (135/95)

3 rounds:

30 D/U

8 Push Press (135/95)

3 rounds:

30 D/U

12 Push Jerks (135/95)


JJcollageAnnouncements:

  • Nutrition Class this Saturday at 10:30am
  • Changes to the Open Gym schedule:
    • Open Gym will run from 10:30 am to 2 pm on M-W-F. The gym will now be closed from 2-4 pm on those days. 
 

Wednesday 8/24/16

Category WOD, by Jill Harris

vince

WOD for a Cause Sponsorships are due! Get them to Jill or Hillary by the end of the week. Thank you!

Athletes, please REGISTER HERE

Strength

With knees on blue mat:

5 x 4 hang clean

*Increase weight each set

 

WOD

12 min amrap:

5 ring dips

10 box jumps (24/20)

100 m row


JJcollageAnnouncements:

  • Nutrition Class this Saturday at 10:30am
  • Starting TODAY, Wednesday, August 24th:
    • Open Gym will run from 10:30 am to 2 pm on M-W-F. The gym will now be closed from 2-4 pm on those days. 
 

Tuesday 8/23/16

Category WOD, by Jill Harris

alexa

WOD for a Cause Sponsorships are due! Get them to Jill or Hillary by the end of the week. Thank you!

Athletes, please REGISTER HERE

Strength

Max unbroken KB swings

Max unbroken D/U (Scale: 30 D/U attempts)

WOD

12 Burpees

200 m run

11 Burpees

200 m run

10 Burpees

200 m run

9 Burpees

200 m run

…and so on and so on until you end with

1 Burpee

200 m run


JJcollageAnnouncements:

  • Nutrition Class this Saturday at 10:30am
  • Starting this week, Wednesday, August 24th:
    • Open Gym will run from 10:30 am to 2 pm on M-W-F. The gym will now be closed from 2-4 pm on those days. 
 

Monday 8/22/16

Category WOD, by Jill Harris

dustin

WOD for a Cause Sponsorships are due! Get them to Jill or Hillary by the end of the week. Thank you!

Athletes, please REGISTER HERE

Strength

3 rounds:

30 GHD sit-ups

max strict pull-ups

 

WOD

21 Power Snatch (135/95)

15 Thrusters

9 Squat Snatch

*Rest 3 minutes (change weight)

9 Squat Snatch (95/65)

15 Thrusters

21 Power Snatch


JJcollageAnnouncements:

  • Nutrition Class this Saturday at 10:30am
  • Starting this week, Wednesday, August 24th:
    • Open Gym will run from 10:30 am to 2 pm on M-W-F. The gym will now be closed from 2-4 pm on those days. 

 

 

Sunday 8/21/16

Category WOD, by Jill Harris

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Open Gym

10 – Noon

 

Saturday 8/20/16

Category WOD, by Jill Harris

wod collage

WOD for a Cause Sponsorships are due today– Thank you for your support!


Today’s Schedule

8am: Open Gym

9am: Team WOD

6pm: Saturday Night Lights


Team WOD @ 9am

Teams of 2:

21 min. AMRAP

10 OH reverse lunge with plate (step back) (35/25)

10 Push Press (95/65)

10 MBC (20/14)

10 sit ups

While partner A works, partner B completes 75 D/U (100 S/U). Then switches and picks up where partner A left off.

*Score is total rounds plus reps completed

 

Saturday Night Lights @ 6pm

40-30-20-10 reps for time of:
T2B
Wallball (20/14)

Rest 5 minutes, then,

40-30-20-10 reps for time of:
Hip extensions holding a plate (25/15)
Wallball (20/14)

 

Friday 8/19/16

Category WOD, by Jill Harris

run

MTD today at 9:30am

OLY tonight at 7pm

WOD

“Griff”

800 m run

400 m run backwards

800 m run

400 m run backwards

 

Thursday 8/18/16

Category WOD, by Jill Harris

wb

Strength

6 min EMOM:

5 burpees + 15 second handstand hold

 

WOD

15 min AMRAP

1 Squat Clean (185/135)

3 burpee pull ups

5 wall balls (20/14)