warm up: 3 rounds of “Cindy”
5 pull ups, 10 push ups, 15 squats
strength training: muscle ups
15 reps from the ground or 7 reps hanging
wod
AMRAP 20 min
5 burpees
10 KB swings 70/53 (Russians)
15 “ab mat” sit ups
We ain't chicken, we eat 'em.
warm up: 1 mile run
skills training: clean and jerk
wod
4 x 500m sprints
max effort
cool down: 100 (4 count) flutter kicks
warm up: 6.5ft wall climbs x 10, 50 double unders, 25 push ups
strength training: back squat 5-4-3-2-1-1
wod
10 deadlifts 225/155
20 parallette burpees
3 rounds for time
“If a 60 something year old asian lady can scale a fence 10xs so can YOU. No excuses!!” -Marie
warm up: 5 minutes of jump rope
skills training: handstand push ups
wod
“Nancy”
15 OHS
400m run
5 rounds for time
8:00am skills training
9:00am TEAM wod
2 person team farmer’s carry
1 mile
If the weight hits the ground, each person does 5 burpees
Taken Easter morning, 2007. Clingmans Dome, highest point on Appalachian Trail.
The camera was dropped. Should be fixed by next week. Send any gym pics this way.
Karen's shin
warm up: 5 passes on the box jump obstacle course, traverse pull up bar for 5 minutes
wod
TABATA
ring rows
sit ups
sumo deadlift highpull
row
warm up: 150m walking lunges
strength training: dead lifts 2-2-2-1-1-1
wod
30 box jumps
10 man makers 25/35
3 rounds for time
warm up: 2 minutes of jump rope, 200m farmer’s carry
skills training: turkish getup 3 (each arm)- 2 – 1
wod
75 squat cleans 65/95
cool down: 200m farmer’s carry
Get ready! You asked for it…starting October 30th. A Kettle Bell specific class. For members, this class will count towards your total for the month like all other classes. Non members will pay the normal drop in fee.
Saturday’s at noon.
warm up: run 800m , 50 sit ups, 20 K2E
strength training: press 3-3-2-2-1-1
wod
21-15-9
row for cal
push ups
pull ups
ring dips
cool down: 50 air squats
