11.24.2023

WOD
Two Cheers for Thanksgiving
For Time
10 calories

2 clean & jerks 135/95  115/75  95/65
10 cals

3 burpee box jumps 24/20"
2 clean & jerks
10 cals

4 deadlifts 135/95
3 burpee box jumps
2 clean & jerks
10 cals

5 bar muscle ups
4 deadlifts 
3 burpee box jumps
2 clean & jerks
10 cals

6 x 50 feet shuttle runs
5 bar muscle ups
4 deadlifts
3 burpee box jumps
2 clean & jerks
10 cals
Rest 3:00 and repeat

07.04.2023 7,8,9am Only

WOD
Best Friends
with a partner
Buy In: 100 cals on a machine

20 rounds- you go, I go style
8 power cleans 135/95  115/75  95/65
4 bar facing burpees
2 muscle ups/C2B pull ups/pull ups

Cash Out: 100 cals on a machine

04.13.2023

Strength
Wendler week 1 round 2
Bench Press
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers
 
WOD 
"At My House"
8:00 AMRAP
5 burpee box jump overs 24/20"
10 push ups
15 pull ups
 
Rest 4:00
 
8:00 AMRAP
20 cals on a machine
30 air squats

03.11.2023 Partner WOD

WOD
"Batman and Robin"
with a partner- you go, I go style (partner must complete a full round before switching)
10 rounds
6 power cleans
6 front squats
6 shoulder to overhead
Weights:  135/95  115/75  95/65

then 
100 cals row or 80 cals bike

then
10 rounds
6 power snatch
6 overhead squats
6 alternating back racked lunges (3/side)
Weights:  115/85  95/65  75/55

12.17.2022 Holiday Party Tonight 6:30

Warm Up

3:00 cardio choice

Thoracic and Squat flows

5 reps of each movement

1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel

 Clean warm up with empty barbell

 Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/

1.  jump and shrug

2.  jump and shrug + high pull

3.  jump and shrug + muscle clean   

4.  tall cleans 2",4",6" full squat

WOD

"Sick Joke"

Teams of 2

For Time:

Buy In: 50 Cal Machine

200 DUs or 400 SUs

150 Wall Balls 20/14

100 Ground to Overhead 115/85  95/65  75/55

75 Burpees Over Bar

50 Pull Ups

Buy Out: 50 Cal Machine

07.27.2022

Warm Up
Run 3:00
then
thoracic flow 5 reps of each movement    flows • Instagram
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.

then
squat flow 5 reps of each movement   https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel





Member of the Month WOD- Sophia Johnson
"Escape"
For Time
Part One
Buy In 20/15 cals choice machine
then
20-16-10-6 reps
Alt. single arm DB snatch  50/35  35/20
wall balls  20/14
weighted sit ups- use one DB at your chest
Run 400m after each set

immediately into
Part Two
21-15-9
Deadlifts  225/155
Single arm DB push press  50/35   35/20Run 200m after each set

02.21.2022

Warm Up
2 sets
10 DB seesaw strict press
20 bodyweight reverse lunges
5 each side greatest stretch
10 banded PVC RDLs
1:00 row




Strength
Week 13
Deadlifts—75%x6x3, 75%x3+


WOD
"Paradise City"
6 rounds for time
9 cals choice
9 DB box step ups 50/35
9 cals choice
rest half the time it took to complete the round
*record all sets*