March 31, 2014

WarmUp: 6 Minute Time Cap

50 Jumping Jacks

3 Rounds of-
10 Lunges, 5 InchWorms, 10 Squats, 5 Pass Throughs

StrengthCon: 30 Minute Time Cap
1-1:30 Minute Rest between sets

Squat Snatch 70% 1RM 4x5
Snatch Balances 60% 1RM 3x5
Over Head Squat 65% 1RM 7x5
Snatch Pulls 120% 1RM 3x5

MetCon: 10 Minute Time Cap

8 Rounds

10 Double Unders
10 Body Weight Squats
10 Push Ups

Come to Pick It Up from 9am-1pm

 Show your support, 

shave your head, 

workout,

 buy raffle tickets,

 get your body fat done,

get some delicious paleo food,

 and get a masssage!

March 28, 2014

Warm Up: 7 Minutes/ 3 Rounds

Buy In: 15 Inchworms

10 Reverse Lunges
8 Side Lunges
6 Pass Throughs
8 Tuck Jumps
10 Supermans

StrengthCon: 20 Minute Time Cap

5x5 Power Cleans 80% 1RM
5x5 Hang Cleans 70% 1RM
6x4 Clean Pulls

MetCon:

19 Minute AMRAP with EMOM- 3 Burpees

16 Alternating Single Arm KB Swings (53/35)
8  WallBalls (20/14)
14 Alternating Single Arm KB Swings (53/35)
7 V-Ups with WallBall (20/14)

March 27, 2014

Warmup 8 min cap

4 Rounds
40 Double Unders
15 Slams (20/15)


Strengthcon - 13 Minutes

Five Rounds For Time of :

5 Snatch Grip Deadlift (50% 1RM)
8 Super Slow Push ups

MetCon: 26 Minutes

Six Rounds For Time of:

6 -Wall Climbs
12-Pull ups
18-Sit Ups

St. Baldrick's is this Saturday! Please sign up for a WOD time on zenplanner!

Progressive Paleo will be coming and donating 100% of what they sell to St. Baldrick's, they make great food. We encourage all of you to try them while they are here!

We will also have a massage therapist doing chair massages for $1/minute with all proceeds going to charity!

Remember beginning next Wednesday we are expanding our hours to include a 12pm WOD, boot camps and an Olympic Lifting program.

The boot camps and Olympic Lifting Program will be an additional charge. Those already coming to WODs should not be signing up for the boot camps. But you can absolutely sign up for the Oly Class! And of course the 12pm WOD is there for you at no additional cost.

March 26, 2014

Warm Up: 10 Minutes of Death By Jumps Squats- Start at 5 Reps

StrengthCon: 14 Minute Time Cap

14-2 SDHP (115/75)
2-14 Russian Twist (20/15)

MetCon:

23 Time Cap

50 O.H Squats (45, 35)
40 Front Squats (75, 55)
10 Box Jumps (24/20)
30 Bent Over Row (75, 55)
20 Back Squats (75, 55)
10 Box Jumps (24/20)
25 O.H Squats (45, 35)
20 Front Squats (75, 55)
10 Box Jumps  (24/20)
15 Bent Over Row (75, 55)
10 Back Squats (75, 55)
10 Box Jumps  (24/20)

Only one barbell will be used throughout. You must add weight to the bar and strip the bar yourself when transitioning to/from overhead squats.

March 25, 2014

Warm Up: 10 Minutes
50 Double Unders, 5 Burpees, 50 Double Unders, 5 Burpees, 25 Double Unders, 5 burpees, 25 Double Unders

StrengthCon: 10 Minutes

EMOM 

1 Power Snatch 60%

1 Squat Snatch 60%

1 Hang Snatch 60%

MetCon: 4 Rounds for Time- 22 Minute Time Cap

Buy In: 20 Toes to Bar

20 Hand Release Push Ups
5 Box Jumps
15 Thrusters (45/35)
10 Sit Ups

Cash Out: 3 Rope Climbs

March 24, 2014

Warm-up: 3 Rounds/5 Minutes

10 Alternating Side Lunges, 10 Squat Jumps, 10 Lateral Raises with light KB

StrengthCon: 12 Minutes

Take 12 Minutes to establish your 1RM Deadlift.

As you get closer to what you believe is going to be your 1RM please make sure a coach is there watching.

Metcon:  16 Min Cap

12 Min AMRAP
15 Russian KB Swings (53/35)
15 Push Press (95/65)

Immediately following complete 1 round for time of:

30 RDL
30 Push Press

Women will add 10# plates to bar after AMRAP, Men will add 15# plates to bar after AMRAP.

St. Baldrick's is this Saturday! If you have not signed up yet please do so.
Don't forget that the body fat truck will be coming as well as Progressive Paleo.