Tuesday - One day till the Box opens

180WOD

400 meters x 4
rest three minutes between runs....attempt to keep times as consistent as possible

The end is a new beginning

180 WOD - Stairway to Tony's Heaven

1 lap - during rest 50 pushups
1 lap 10 pushups at the 3 corners - during rest 100 airsquats
3 laps - during rest 4 rounds no bar Cindy
3 laps lung across court

Cash out!!! Move the gym...no really, move the gym

I love you guys!!!!


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Sat

180WOD - Soiled 50
Dead Lift
Box
Situp
Airsquats
KB
Push up
Wall ball
Burpee
Double under
200
5 rounds 10 reps each movement


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Final Friday

180WOD
115/75 OHS / Hang Clean / SDHP x 7
KB x 17
Burpee box 10
3 rounds
(for round 1 do the OHS, cleans round 2, SDHP for 3rd round)

Immediately run 800 meters to finish wod

Wednesday 7x7x7

180WOD
Finish
Goblet / Sit up - max reps
7 shoulder press / 14 box AMRAP
Each mini WOD HAS A 7 min cap FOLLOWED BY 2 min rest


-- Post From My iPad

Tuesday trot

180 WOD

Run a bit for time...
Begin at stage, end at stage

Here is the route. Take off down Meridian. Enter park. Make one full lap around the outside and return via Meridian to the stage.

Upon your return, tabata pushups then stretching.

Post time & pushup score to comments

-- Post From My iPad

Monday AMRAP

180WOD
21 Double Unders
15 KB
9 thrusters 85/115
20 min AMRAP


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Saturday - Clean and Team - Form Matters

180 Buy IN

Work up to Max Clean and Jerk

180 WOD - In 2 person team

60-50-40-30-20-10

Burpee

Box

V-Up

Only one partner can work at a time

Simple Cindy

3 rounds of Cindy on steroids
400 meters
4 rounds for time

Cindy on Steroids
10 pulls
20 pushups
30 air squats

-- Post From My iPad

Wednesday ....2 weeks and counting!

180 WOD

400m Run

15 hang squat cleans 95/65

12 Med Ball Vups

9 box jumps

400m Run

15 H Squat Cleans

12 jumping air squats

9 push ups (hands off floor every rep)

400m Run

15 H Squat Cleans

12 ball slams

9 Burpee Box

400m Run

Welcome Annette and Dan to class tonight! Hope you enjoyed it!

Tuesday - big 5

180WOD
225/155 DeadLift
Pushup
Pullup
Goblet
2x doubleunder
10-1 ladder


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Monday - Partner 30/30

180WOD
30 sec kb
30 sec burpees
1 min rest
10 rounds


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Saturday

180 WOD
KELLY
5 rounds fir time
400m
30 wallball
30 box


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Friday - Aim High

20 thrusters
20 SDHP
20 push press
20 OHS
20 Front Squats
Same weight each movement 65/95
At the top of each minute do 4 burpees

Post time to comments


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Wed Team Fiesta

180WOD
TEAM OF 4
2 teammates complete movement while other pair runs stairlaps then switch

75 OHS 65/95
100 box
125 slam
150 lunges


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Tuesday

180 buy in

In 10 min find one rep max power clean

180WOD
Max reps in 15 min 95/115/135 power clean

Post max effort for buy in, and weight & reps for WOD



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Monday - no child left behind

180WOD
Team of 5 RUN & lift stuff 3 miles....it's too hard to explain. Those that did it understand!!!!


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Saturday - Cards

In teams of 2, progress through a deck if cards
Hearts - KB
Diamonds - Thrusters
Spades - burpee box
Clubs - pushups x 2
Joker - give another team 39 burpees max of 3 to one team


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HAPPY 39TH, YES 39TH BIRTHDAY BRAD!!!!!

Friday - Belly off challenge

180 WOD

200m

6 toes to bar

9 wallball

12 med ball v ups

AMRAP 20min

Team Relay!

180 WOD

Teams of 4 or 5

Plate relay down basketball court 45lb/25lb (4 times each teammate)

Then...

Empty Bar to start, team build to suit...i.e. Men 135...Women 95/83

1) 12 Clean & Jerk

2) KB swings

3) Sit ups (hands touch behind head on way back and touch toes on way up)

4) PVC OHS (work on form)

5) rest- only if you have 5 people in group

Each team going through 2 times per movement, keeping a running total of the three movements 2-4....rotating as the teammate completes his or her C&J

Then...

Take bar apart to complete Over head walking lunges with plate 45/25 (3 times each)

Tuesday - hit legs before April can

180 Warm up
10 wallball
Stair lap
5 wallball
Jog 400

180 WOD
155/115 back squat single set max reps & full depth

Rest as needed

Repeat

Post reps for each set

180 cash out
Tabata v-ups

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Monday

180WOD
25 pushups
20 Airsquats
15 Box
10 Burpee
5 DL 225/155/135
4 rounds or 18 min cap


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