Tuesday, January 31, 2017

Wednesday 2/1

Wod
Emom x 10
Odd: 5 deadlift (pick weight)
Even: 20 abmat sit ups

Emom x 10
Odd: 18/13 cal row
Even: 15 KBS 53/35

Glycemic Index

 

Monday, January 30, 2017

Sunday, January 29, 2017

Thursday, January 26, 2017

Friday 1/27

Partner Wod
Split reps as desired

For Time
100/80 cal row
100 push ups
100 KBS 53/35

Nutrition challenge begins Monday!! Question and Answer Seminar Saturday at 11:00!

 

Wednesday, January 25, 2017

Thursday 1/26

WOD 
Amrap 20
5 Burpee muscle ups -- sub Burpee pull ups
10 hang power clean 95/65
15 overhead squats 95/65
200m run

Nutrition Challenge
Get your measurements!! Question and Answer seminar Saturday at 11:00!

 

Tuesday, January 24, 2017

Wednesday 1/25

Wod
3 sets
7 front squat + 13 back squats
This is 20 consecutive reps. After your front squats, rack the bar and immediately do 13 back squats at the same weight.  Add weight if you did this last week, if not use about 60-65% of your front squat max.

 

Monday, January 23, 2017

Tuesday 1/24

WOD
5 RFT
50 double unders
10 shoulder to overhead 135/95
10 toe to bar

Nutrition Challenge

Get your measurements in the week!!  Question and Answer seminar Saturday at 11:00!!

Dates: Jan 30 - Mar 10 (6 weeks)
Cost: $25
Beginning Question and Answer Seminar:
Saturday, Jan 28 11:00am

Details:
This is a challenge designed to help those who are unfamiliar with what foods to eat in order to fuel their workouts and achieve the results they desire and also as an added accountability for those already on a nutrition plan.  We will do body fat measurements at the beginning and at the end of the challenge.  During the seminar we will show you how to take those measurements and determine how much food and what kind of food you need to be eating to deliver the best results.  Talk with Jason or Connor for more information.

You will need to get with Connor to have your beginning measurements taken any time between January 23-28

 

Sunday, January 22, 2017

Monday 1/23

WOD
"Open 11.5"
Amrap 5
Squat Clean and Jerk 165/110 (push press, thruster is allowed)

Nutrition Challenge

Get your measurements in the week!!  Question and Answer seminar Saturday at 11:00!!

Dates: Jan 30 - Mar 10 (6 weeks)
Cost: $25
Beginning Question and Answer Seminar:
Saturday, Jan 28 11:00am

Details:
This is a challenge designed to help those who are unfamiliar with what foods to eat in order to fuel their workouts and achieve the results they desire and also as an added accountability for those already on a nutrition plan.  We will do body fat measurements at the beginning and at the end of the challenge.  During the seminar we will show you how to take those measurements and determine how much food and what kind of food you need to be eating to deliver the best results.  Talk with Jason or Connor for more information.

You will need to get with Connor to have your beginning measurements taken any time between January 23-28

 

Thursday, January 19, 2017

Wednesday, January 18, 2017

Thursday 1/19

"Bring a Friend Day"
Amrap 15
90' overhead walking lunge 45/35 plate
25 push ups
25 sit ups

Note: you can break up the push ups and sit ups any way you would like as long as you complete 25 reps of each

Check the website for information on our Nutrition challenge beginning at the end of January

 

Tuesday, January 17, 2017

Wednesday 1/18

Weightlifting Wednesday 

Part 1
In 10 min,
Find your 1 RM Power Clean

Part 2
Every 40s for 10 rounds
3 tng power clean (pick weight)
Rest 2 min
Every 40s for 10 rounds
2 tng power clean (pick weight)

 

Monday, January 16, 2017

Tuesday 1/17

Wod
10 rounds
Amrap 2
Row 1 min
Then, amrap
8 dumbbell snatch 70/55
7 burpee box jump 24/20

Rest 1 min between amraps 

 

Sunday, January 15, 2017

Monday 1/16

"Open 12.5"
Amrap 7
3,3,6,6,9,9...
Continue climbing the ladder as high as possible 
Thruster 95/65
Chest to bar pull up

 

Thursday, January 12, 2017

Friday 1/13

Double Tabata
40sec work / 20 sec rest
Score is the least number of reps in any round

Double Unders
Rope climb
Cal row
Power snatch 75/55
Muscle up

So this is 20 min total, 4 rounds of each

 

Tuesday, January 10, 2017

Wednesday 1/11

Wod
Amrap 10
15 deadlift 225/155
15 chest to bar pull ups
20 box jumps 24/20

Sorry Cecile, too good not to post!!

 

Monday, January 9, 2017

Tuesday 1/10

Wod
Amrap 20
250/220m row
7 handstand push ups (sub 7 box hspu and 2 wall walk)

Use a deficit on hspu if you can

 

Sunday, January 8, 2017

Monday 1/9

Wod
4 RFT 
15 thrusters 95/65
15 bar facing burpees
15 KBS 53/35

Thrusters should be done unbroken or in two sets. 

 

Thursday, January 5, 2017

Friday 1/6

4 RFT 
45 air squats
60' handstand walk
25 medball sit ups

Sub a 45 sec handstand hold or plank hold for handstand walk

 

Wednesday, January 4, 2017

Thursday 1/5

"Bring a Friend Day"
5 rounds
1 min: max cal row
1 min: max power clean 135/95
1 min: max bar facing burpee
1 min: rest

 

Tuesday, January 3, 2017

Wednesday 1/4

Wod
30-20-10
Shoulder to overhead 115/75
KBS 53/35
T2B 

Thursday is Bring a Friend Day!!

 

Monday, January 2, 2017

Tuesday 1/3

"Open 12.4/13.3"
Amrap 12
150 wallballs 20/14
90 double unders
30 muscle ups

Complete as many reps as you can in 12 min. If you finish the double unders but can't do muscle ups, do 3 pull ups and 3 dips to equal 1 muscle up.

Karen is 150 wallballs for time, it's been a while since we've done that so know your time in case you PR.

 

Sunday, January 1, 2017

Monday 1/2

NBCF New Years WOD
For Time: 
Barbell 135/95

20 Hspu 
17 power snatch
20 chest to bar pull ups
17 push jerk
20 sit ups
17 deadlifts
20 push ups
17 back squat
20 burpees
17 power cleans