Weather Update and Thanksgiving WOD

Due to the continuing snow and dropping temps we will be having one evening class only at 5pm.  I apologize to those of you who may not be out of work in time to attend.

Hope to see you all tomorrow at 9am!

Turkey Burn


Wednesday 11/26/14

Stay tuned to Facebook for any weather related cancellations for Wednesday.  The am classes should be good to go!

Strength:
4×2 pause jerks
4×1 split jerks

rotating tabata x5
sit ups, plank

WOD:
6 rds for time-
3 hang power cleans 155/105
6 push ups
24 double unders


Tuesday 11/25/14

Skill:
Handstands (shoulder taps, walking)

Strength:
Bulgarian split squats, 5×4 each leg

WOD:
4 rds-
30 secs, 4 strict pull ups
30 secs, 6 burpee box jumps 24/20″
30 secs, 8 russian twists
30 secs, 10 KBS 24/20 kg
30 secs rest

 

 

 


Saturday 11/22/14

Good luck today to Chrissy Cruz competing at the Turkey Throwdown at CF Ephrata!  Hope to see lots of you there to support her!!  10-5ish 505 Alexander Dr, Ephrata.

9am:
“Squat” clean progressions

WOD:
~500m row
5 rds-
12 wall balls
6 pull ups
~500m row

10am Partner WOD:
21 clusters 115/75 , 21 C2B
5 rope climbs, 1000m row
15 clusters, 15 C2B
5 rope climbs, 1000m row
9 clusters, 9 C2B
5 rops climbs, 1000m row

 


Friday 11/21/14

Strength:

a) midline
30 secs on/30 secs off
landmines 45/33
pike ups
plank

b) Push ups-5×5 of most difficult variation (HSPUs may be done if completed strict)

WOD:
E2MOM-
12 deadlifts 95/135, 9 box jumps 24/20″
10 deadlifts 115/175, 9  box jumps
8 deadlifts 135/205, 9  box jumps
6 deadlifts 155/225, 9 box jumps
4 deadlifts 185/275, 9 box jumps
2 deadlifts 215/325, 9 box jumps

 


Thursday 11/20/14

Strength:
a) 5×3 pause back squats (4 count pause) @ 60-65% of 11/5.

b) EMOM for 6 mins, 5 pull ups (C2B, weighted to increase difficulty.  3 negatives scale)

WOD:
2 rounds-
1 min row for calories
1 min grasshoppers
1 min DB snatch 40/25
1 min Curtis P’s 95/65
1 min rest

Beginners:
2 rounds-
30 secs on/30 secs off
row for calories
grasshoppers
DB snatch
OH walking lunges
1 min rest

 


Wednesday 11/19/14

 

 

 

6785-success-without-integrity-is-failure (2)

It’s extended mobility day, yippee!  We’ll spend 10-15 minutes on some coach led mobs to lessen the effect of the week and prep for the movements of the day.

Take 15 mins to work to a 1RM bench press

WOD:
In 2 mins, complete:
hang clean x3
STO x5
FRSQ x7
AMRAP burpees
Rest 2 mins and repeat for 4 total rounds.  Score is burpees.  Rx=115/75, Comp=135/95