Friday WOD 4.29.16

There will be NO OPEN GYM on Saturday. We will be hiking Mount Major instead and meeting at the trail head at 9:30. Let us know if you’re coming so we make sure we wait for everyone.
Gear orders and money are due on Monday.

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Pushups
10 Alt. Pause Air Squats
==============================
1×10 Front Squat @ 55%
1×10 Front Squat @ 60%
1×8 Front Squat @ 70%

Set 1
1×8 Front Squat @ 75%
1×8 Front Squat @ 80%

Set 2
36 Minute Timecap
3 Rounds
400m Run
20 Toe to Bars
20 Shoulder to OH (95/65#)
400m Run
20 Chest to Bar Pullups
20 Abmat Situps
400m Run
20 Handstand Pushups
20 Front Squats (95/65#)

IMG_5757

Comments

Thursday WOD 4.28.16

There will be NO OPEN GYM on Saturday. We will be hiking Mount Major instead and meeting at the trail head at 9:30. Let us know if you’re coming so we make sure we wait for everyone.
Gear orders and money are due on Monday.

Warmup
3 Rounds
10 Lateral Leg Swings
10 Medial Leg Swings
2 Lunge into Inch Worms
200m Run

Set 1
6 minute C+J warmup to near maximal weight
@ 6:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 8:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 11:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 14:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 16:00 – 1 C+J @ ~90-95% 1RM (Goal is no misses)
@ 18:00 – 1 C+J @ ~90% of max from first 5 lifts
@ 19:00 – 1 C+J @ ~90% of max from first 5 lifts
@ 20:00 – 1 C+J @ ~90% of max from first 5 lifts
@ 21:00 – 1 C+J @ ~90% of max from first 5 lifts
@ 22:00 – 1 C+J @ ~90% of max from first 5 lifts

Set 2
@0:00, 5:00, 10, 15
100m Run
6 Chest to Bar Pullups
4 Kettlebell Swings (2/1.5pd)
2 Shoulder to OH (155/105#)

IMG_5740

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Gear Order

We have lots of options for our next gear order. Everything will be on a pre-order basis only so you must fill out an order form at the gym and PAY IN FULL if you’d like any of the options by MONDAY, MAY 2nd!

Winter Hats (the pom pom is removable): $20
Baseball Hats (Mesh back in gray or black, other in navy or white): $20
Men’s t-shirt in graphite: $25
Men’s long sleeve in graphite: $30
Men’s tank in black: $25
Men’s full or half zip option in navy or gray: $50
Women’s t-shirt in purple: $25
Women’s tank in graphite or blue: $25
Women’s hoodie with thumbholes: $65 (yes, this is pricey. I was told it was a luxury item comparable to a lululemon jacket)

Happy shopping! You can talk to Katie if you have any questions about the order.

womens blue tank

baseball hat

hats

winter ha

mens long sleeve

womens hoodie

womens purple tee

womens graphite tank

mens short sleeve

mens tank

Comments

Wednesday WOD 4.27.16

There will be NO OPEN GYM on Saturday. We will be hiking Mount Major instead and meeting at the trail head at 9:30. Let us know if you’re coming so we make sure we wait for everyone.
Gear orders and money are due on Monday.

Warmup
1 Minute One-in-Each Box
2 Minute Three-Step Inside
2 Minute Lateral In-n-Out
1 Minute In-n-Out Left
1 Minute In-n-Out Right
1 Minute Carioca Left
1 Minute Carioca Right
2 Minute Outside Drop Step
2 Minute Lateral Cone Weave
=============================
1×5 NG Bench @ 50%
1×3 NG Bench @ 60%
1×2 NG Bench @ 70%

Set 1
20 Minute OTM
BJs Evens, BPs every other odd
10×3 Box Jumps
5×5 NG Bench @ 80%

Set 2
EMOTM
Start at 135/95#. Go up 10/5# each minute. Scale accordingly for ~8-10 minutes.
6 Deadlifts
4 Power Cleans
2 Split Jerks

IMG_5737

Comments

Tuesday WOD 4.26.16

Warmup
3 Rounds
10 Lateral Leg Swings
10 Medial Leg Swings
6 Kang Squats (Empty Barbell/PVC)
6 Clean and Jerks (Empty Barbell/PVC)
3 Pullups
==============================

Set 1
4 Rounds
[rest 30s between exercises, 60s between rounds]
8 Squat Snatch @ 55-60% 1RM
8-10 Ring Dips @ 60-70% 1RM
10 Weighted Abmat Situps
8 Bench Press @ 65% 1RM

Set 2
EMOTM
Start at 75/55#. Go up 10/5# each minute. Scale accordingly for ~8-10 minutes.
3 Power Snatches
3 Overhead Squats
6 Toe to Bars

IMG_5729

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