“Maximize your results”

WOD (goal>80 reps total)
2min max reps
-front squat (165#,105#)
*1 minute rest
2min max reps
-cleans (135#,95#)
*1 minute rest
2min max reps
-push press (115#,75#)
*1 minute rest
2min max reps
-toes to bar
**during rest strip weight and record previous movements score, add all for final score

Then…10 minutes
Back squat
-find heaviest double

Mimi and Bubba always a pleasure to see you folks! Super cool to WOD with the fam on your boys bday!!

Mimi and Bubba always a pleasure to see you folks! Super cool to WOD with the fam on your boys bday!!

“Filthy Fifty”

WOD
-50 box jumps(24″20″)
-50 jumping pull ups
-50 kettlebell swings (16kg,12kg)
-50 walking lunges
-50 knees to elbow
-50 push press (empty bar)
-50 good mornings (25#plate,15#plate)
-50 wall balls (20#,14#)
-50 burpees
-50 double unders (sup 3:1 singles)

Just getting busy in the pm!

Just getting busy in the pm!

“Remember why”

WOD (goal<15minutes)
21-15-9
-pull up
-wall ball (20#,14#)

then…

9-7-5
-hang squat clean (185#,115#)
-strict ring dip

then…

3-2-1
-wall crawl
-pistol each leg

Bill we miss you man. Travel safe and see you soon!!

Bill we miss you man. Travel safe and see you soon!!

“Lotsbom 2.0″

CFO birthday Warm up;-)

Buy in 825in Handstand walk (goal<4min)

WOD (goal<25 minutes)
-33 muscle ups (sub 17 C2B pull ups/16 ring dips)
-33 empty bar strict press
-33 OHS (75#,55#)
-33 neutral grip, no hook grip deadlifts (275#,185#)
-33 triple unders (sub 2:1 double unders, or 3:1 singels)

Happiest of birthdays to one of the best coaches, training partners and friends you could have. Lucky to know you and glad to call you OHANA!

Happiest of birthdays to one of the best coaches, training partners and friends you could have. Lucky to know you and glad to call you OHANA!

“Press out”

Skill (15 min)
-handstand work
-kick ups
-balance wall walks
-holds
-handstand walks
-handstand push ups

WOD
4 rounds (goal<15minutes)
-5 push jerk (185#,115#)
-7 muscle ups (sub 7 strict pull up and 7 ring dips in that order)
-9 goblet squats (32kg,24kg)

 

Jessica and Britt just building a STRONG bond.

Jessica and Britt just building a STRONG bond.

“Cut to the Core”

Strength (15 minutes)
5-5-5-5-5
-front squat

WOD
7 min AMRAP
-5 deadlifts (225#,135#)
-5 box jumps (24″20″)

*rest 2 minutes (strip weight)

6 min EMOM
-3 squat cleans (135#,95#)
-3 kettlebell swings (24kg,16kg)

Dodgeball brings out the kid in all of us... also maybe some AGGRESSION;-)

Dodgeball brings out the kid in all of us… also maybe some AGGRESSION;-)

“Get yourself Set”

Technique
-Clean and Jerk
*stay in the high hang until comfortable then below the knee, then the floor
**consistency in the land in both the clean and the jerk, check your FEET

WOD (goal< 6 minutes)
21-15-9
-push press (135#,95#)
-pull up

Train hard Poppa!!!

Train hard Poppa!!!

“Kelly”

WOD (Goal<30 minutes)
5 rounds for time
-400m run
-30 box jumps (24″,20″)
-30 wall ball (20#,14#) to 10′ target

All the way From Sweden... thanks for stopping by Rachel... Travel safe!!

All the way From Sweden… thanks for stopping by Rachel… Travel safe!!

“Darren 2.0″

Birthday WOD for Coach D… Only present I need is your presence for todays workout and that you give me 100% of your effort for the hour of your class!!! Oh and I want to see TIGHTS TUESDAY IN FULL EFFECT!!!!!

Special Warm up… no need for any equipment.

Buy in… 80 ft handstand walk then… (sub 3 min handstand hold)

WOD
-34 pull ups
-19 back squats (135#,95#)
-80 double unders
-34 ring dips
-19 front squats (115#,85#)
-80 double unders
-34 handstand push ups (every time you come down off the wall you will do 3 burpees)
-19 over head squats (95#,65#)
-80 double unders

Cash out…3 min total time single arm handstand hold (you can alternate arms to accumulate the time, but it must be a total of 3 minutes total) Sub regular handstand hold

*Your buy in and cash out will not be part of your time/score for the WOD.

I truly hope that on my day of birth that you all try your absolute best to make someone else feel good today!! Go out of your way and be kind! Oh and get after your workout!!!

I truly hope that on my day of birth that you all try your absolute best to make someone else feel good today!! Go out of your way and be kind! Oh and get after your workout!!!