Friday 5/31

Strength

1 rep max push press

Wod

Every 20 sec for 10 min

1 power clean & jerk

 

Thursday 3/30

Wod -- Partner

5 RFT

5 front squats 155/105

10 bar facing burpee 

15 T2B

Rest 2 min

Alternate completed rounds with a partner

 

Wednesday 3/29

Wod

4 rounds

1 min: 50m shuttle run or row (whole min) if it's raining

Rest 30 sec

1 min: 25 Wallballs 20/14

Rest 30 sec

1 min: farmers carry 53/35

Rest 30 sec

1 min: sled push / pull

Rest 30 sec

 

Tuesday 3/28

5 RFT

60' handstand walk -- different scaling options will be available 

20 chest to bar pull ups -- scale to 10 if you are not efficient 

I'm extremely proud of everyone for the hard work they put in during this open season.  We saw people do things they have never done before, we saw people step way out of their comfort zone, and we saw people cheering each other on every step of the way!! It was awesome to see!! Proud of all of you and hope you figured out some things that you can work on to improve for next year!!

I'll give you a hint... you need to work on these weaknesses a couple times a week in order to improve!!!

 

Monday 3/27

Open 17.5 Redo

If you struggled Friday completing this wod in under 30 min, I do not advise a redo. Spend time in the next year to be better at double unders and don't let them continue to be a weakness

But if you want to go for 40 min, find someone to go with you and y'all can judge each other. I cannot allocate a judge for that long on a redo.

Or

3 rounds for total reps

1 min: back squat 135/95

1 min rest

1 min: sit ups

1 min rest

1 min: power clean 135/95

1 min rest

Nutrition Challenge

Congratulations to everyone who completed the nutrition challenge.  It's not easy to make a big change to your lifestyle but for those of you who stuck it out for the whole challenge, we hope you learned a few things that will help you live a healthier life!! Take what you learned, apply it, and the results you want will come.  We are here to help!! 

Top 3 finishers lost:

Stevie Hooks - 27 lbs -- 3.33% body fat

Cheryl Smith - 10 lbs -- 6.69% body fat

Sam Johnson - 17.2 lbs -- 5.01% body fat

Other Notable finishers lost:

Jennifer Windham -- 2.58% body fat

James Myers -- 14.2 lbs -- 2.47% body fat

Robert Luna -- 8 lbs

Rocky McDonald -- 2.21% body fat

Jason Gregg -- 11.2 lbs -- 2.5% body fat

Tonya Smart -- 5.4 lbs -- 3.95% body fat

Joanna Creel -- 7.2 lbs -- 2.51% body fat

Leslie Meaux -- 9.5 lbs -- 3.69% body fat

Congratulate these guys when you see them!! If you are interested in seeing similar results, come talk to us!!

Friday 3/24

"Open 17.5"

10 RFT

9 thruster 95/65

35 double unders

Well we have the dreaded double under WOD. If you are not great at double unders, meaning you do 1 or 2 at a time, and you would like to do this wod RX, then you need to try and make Friday Night Lights. It will be impossible for us to judge 40 min heats during the day Friday and Monday!! Thanks for your help!

 

Thursday 3/23

Wod

Emom x 18

Min 1: 15/10 cal row

Min 2: 20 air squats

Min 3: 14 dumbbell snatch 50/35

Friday Night Lights 17.5.. Lets close out the 2017 Open with a bang!!  We will have a tent set up and a distributor will be giving out Michelob Ultra!! Come join us!!

 

Wednesday 3/22

Wod

For Time

400m run

20 burpees 

300m run

15 burpees

200m run

10 burpees

100m run

5 burpees

Cash out

Tabata

Sit ups

Supermans

V-ups

 

Tuesday 3/21

Strength

Front squat - build to a heavy set of 2

Wod

For Time

50 thruster 95/65

50 pull up

Get your measurements in by tonight at 7:30 for the Nutrition Challenge

 

Monday 3/20

Wod

"Open 17.4"

Or

Amrap 13

12 deadlift 115/75

10 hang power clean 115/75

8 push ups

You have until Tuesday at 7:30pm to get your measurements taken to wrap up the Nutrition Challenge. We will announce the winners at the end of the week!!!

Don't forget to submit your scores for 17.4

Thursday 3/16

"Bring a Friend Day"

Emom x 20

Min 1: 200m run

Min 2: 15 KBs 53/35

Min 3: 7 burpee + 7 squats

Min 4: 10 dumbbell power clean 50/35

Who's excited for 17.4?!? We will watch it live tonight at 7:00 pm! 

Don't forget to get your measurements done!

 

Wednesday 3/15

Wod

Back Squat 5 x 3 climbing

Tabata Core Cash Out

Tabata

Sit ups

Supermans 

V-Ups

17.4 Friday Night Lights is coming up again this Friday!! Come out and support our athletes!!

Get your measurements taken this week for the nutrition challenge!

 

Tuesday 3/14

Wod

For Time -- 22 min cap

50 box jump 24/20

40 wallballs 20-14

30 burpees

20 deadlift 225/155

100 double unders

20 deadlift

30 burpees

40 wallballs 

50 cal row

Nutrition Challenge 

Get your measurements in this week!!

 

Monday 3/13

Wod

"Open 17.3" Redo

Or

Amrap 12

175m run

25m walking lunge

15 DB push press

Don't forget to submit your scores for 17.3 tonight!!

Nutrition Challenge

Time is up and we are ready to see what kind of progress you have made!! Get your measurements taken this week sometime before Saturday!!

 

Thursday 3/9

Wod

5 RFT 

200m run

10 ring row

15 push ups

20 air squats

It's time for 17.3!!!! We will watch it live tonight at 7:00 and Friday Nghts Lights will go down again Friday at 6:30!!

 

Wednesday 3/8

4 rounds

1 min of work

10 sec of rest between each station

Score is lowest rep of each movement 

Cal row

Wallballs 20/14

Abmat sit ups

Sled push

Rest

At each station your are working for the entire minute. Get better!!

 

Tuesday 3/7

Wod

3 RFT 

100 double unders

25 handstand push ups

Scale double unders to a number you can accomplish reasonably 

Sub dumbbell strict press for handstand push ups

 

Monday 3/6

"Open 17.2" Redo

Or

Amrap 12

9 KBs 53/35

9 goblet squats 53/35

9 burpees

If you are planning to redo 17.2 today, make sure you allow a little extra time after class.  I feel we will have a lot wanting to redo and we will do our best to have you all finished by the time class is over. 

Submit scores by 6:59pm

 

Friday 3/3

 

Thursday 3/2

"Bring a Friend Day"

Emom x 16

Odd: cal row (pick a number you can maintain)

Even: 10 ground to overhead 75/55

Just like last week we will hold the same schedule for 17.2 We will watch it live in the lobby at 7:00pm and Friday Night Lights will kick off at 6:30.  Get there on time so we can get heats set up!!