“Sandy”

WOD
Buy in 88 pull ups(5min)

Then…
-4 squat snatch (165#,105#)
-22 back squat
-26 gamestyle push ups
-max unbroken (move on if you hit 40) wall ball (20#,14#)
-26 gamestyle push up
-22 back squat
-4 squat snatch

Got this for your bday:-) have a great one Sandy

Got this for your bday:-) have a great one Sandy

“Chocolate Bunnies”

Strength (20 min)
10×3
-front squat 80% of 1RM

WOD
2 rounds
-10 cleans (135#,95#)
-20 strict pull up
2 rounds
-10 med ball sit up (20#,14#)
-20 wall ball (20#,14#)
2 rounds
-10 push press (135#,95#)
-20 chest to bar pull ups

Coach Allyssa just hanging out;-)

Coach Allyssa just hanging out;-)

“0-60″

Speed/Agility (15 min)
sprint
-4x40m
(1:1) rest
-2x100m
(1:2) rest

WOD
8 min to establish
-1RM dead lift

then…
21-15-9
-dead lift (225#,135#)
-pistols

Corey coming back home to get a taste of the Open!

Corey coming back home to get a taste of the Open!

“Juan Carlos”

Get more pics on your FaceBook;-) Happy birthday my man!! You are such an awesome person!

Get more pics on your FaceBook;-)
Happy birthday my man!! You are such an awesome person!

Happy birthday JC!! This is a great year for you and we look forward to your progress my friend!

WOD (20:35 goal)
-19 hang snatch (135#,95#)
-19 box jump (30″,24″)
-19 toes to bar
-19 front squat (135#,95#)
-19 pull ups
-19 push ups
-19 kettlebell swings (24kg,16kg)
-19 dead lifts (135#,95#)
-19 goblet squats (24kg,16kg)
-19 UNBROKEN double unders (sub unbroken 57 singles)

“Neutral Spine”

WOD (goal >7 min)
21-15-9
-sumo dead lift high pull (115#,75#)
-weighted ring dips (50#,25#)

*failure to complete in >7 minutes results in
-4 min tabata row for max cal
*complete in the goal results in (choice)
-do above tabata row or
-8 min to find max box jump height

Where else do people cheer for you like this on a daily basis?!?!?!

Where else do people cheer for you like this on a daily basis?!?!?!

“Reign it in”

WOD
3 min AMRAP
-25 double unders (sub 2 to 1 singles)
-5 muscle ups (sub 5 chest to bar pull ups)

Rest 3 min

7 min AMRAP
-25 double unders
-7 lateral burpee over bar

Rest 2 min

12 min AMRAP
-25 double unders
-9 push press (135#,95#)

Growing weekend for Ohana!! Welcome Sebastian weighing in at 8lbs 12 oz and 21 inches!

Growing weekend for Ohana!! Welcome Sebastian weighing in at 8lbs 12 oz and 21 inches!