Thursday, March 29, 2018

Friday 3/30

Only one class today at 9:00am

“Jesus WOD” (we will do this as partner alternating rounds)

14 rounds for time of:

10 deadlifts (95/65)

10 hang squat cleans  (95/65)

10 push-press (95/65)

50 ft of walking lunges with barbell on back + walk back to starting point

Athletes may only “de-load” the barbell from their control during rounds 3, 7, and 9.  As these three rounds are completed, the athlete must place the barbell on the ground, pick-up a kettlebell (53/35), and complete 7 Turkish get-ups (for a total of 21 TGUs across the three rounds).

The workout represents the 14 Stations of the Cross and the three time Jesus fell to the ground.

  1. Jesus is condemned to death
  2. Jesus carries his cross
  3. Jesus falls the first time
  4. Jesus meets his mother
  5. Simon of Cyrene helps Jesus carry the cross
  6. Veronica wipes the face of Jesus
  7. Jesus falls the second time
  8. Jesus meets the women of Jerusalem
  9. Jesus falls the third time
  10. Jesus is stripped of his garments
  11. Crucifixion: Jesus is nailed to the cross
  12. Jesus dies on the cross
  13. Jesus is taken down from the cross
  14. Jesus is laid in the tomb




Wednesday, March 28, 2018

Thursday 3/29

Wod
4 RFT 
20 dumbbell snatch 50/35
50’ dumbbell overhead walking lunge 50/35
15 T2B




Tuesday, March 27, 2018

Wednesday 3/28

Wod
5 rounds
Amrap 3
10 push ups
20 squats
30 double unders

Rest 1 min

You will pick up where you left off after each Amrap.




Monday, March 26, 2018

Tuesday 3/27

Strength
Power clean and jerk
5 x 2

Wod
3 RFT
400m run
15 clean and jerk 135/95




Sunday, March 25, 2018

Wednesday, March 21, 2018

Thursday 3/22

Wod
Emom x 20
Min 1: 15/12 cal row
Min 2: 14 dumbbell hang clean and jerk 50/35
Min 3: 20 sit ups
Min 4: 14 dumbbell snatch 50/35




Tuesday, March 20, 2018

Monday, March 19, 2018

Sunday, March 18, 2018

Monday 3/19

Strength 
Deadlift
4 x 4 climbing

Wod
Amrap 9
12 deadlift 115/75
12 shoulder to overhead 115/75




Wednesday, March 14, 2018

Tuesday, March 13, 2018

Wednesday 8/14

Strength
Shoulder Press 5 x 5 climbing

Wod
5 RFT
30’ hand stand walk, or handstand hold, or plank hold
20 sit ups
15 ring rows




Monday, March 12, 2018

Tuesday 3/13

Wod
Buy in - 
50 cal row
Then
2 RFT
40 wall balls 20/14
30 burpee
20 deadlift 225/155




Sunday, March 11, 2018

Monday 3/12

Wod
Amrap 14
175m run
25m walking lunge
15 dumbbell push Press 50/35

Same drill as last week if you want to redo 18.3.  Be flexible with your time and help us get everyone judged!!




Tuesday, March 6, 2018

Wednesday 3/7

Strength
Push Press 5 x 4 climbing

WOD
3 RFT
25 hang power clean 115/80
25 push press 115/80




Monday, March 5, 2018

Tuesday 3/6

Wod
4 rounds
1 min: cal row
1 min: dumbbell snatch 50/35
1 min: ab mat sit up
1 min: sled push
1 min: rest

Score will be the least number of reps completed in each interval for each exercise




Sunday, March 4, 2018