01-20-2018 "Hero McCartney"

To all our friends and family we will be hosting Coach Daniels tribute fundraiser WOD today!
All are welcome, you can come workout, you can come and share stories, you can come and cheer on Daniels friends and family. We will also have auction items to bid on.

This is a fundraiser for the McCartney Family.  All funds raised will go directly to the family. If you want to bring in cash we will make sure she gets every penny.  Checks can be made out to Cierra McCartney. Credit card payment or debit cards can go to

Crime stoppers Tapco acct.

www.tpcrimestoppers.com

Youcaring acct: 

www.youcaring.com/mccartneyfamily-1063050

 

 

Annie Malone
01-19-2018

#teammccartney #thinblueline #herodaniel

Strength/Skill:
Wendler week 2 deadlift
1x3 at 70% 1RM
1x3 at 80% 1RM
1x3+ at 90% 1RM

Metcon:
Partner VS Workout
For 10-12 minutes
You Row 250 Meters
While your partner does as many burpee pullups as they can.
When 10 minutes is over, keep going until both partners have rowed equal amounts.
Score = Total Rounds and Total Burpee pullups

Annie Malone
01-18-2018

Mobility

Metcon:
For time:
30 Goblet Squats, 44 lbs
30 Knees To Elbows
100 Jump Rope (Singles)s
30 Pistols (Alternating Legs)s
30 V-ups
100 Jump Rope (Singles)s
60 Air Squats
60 AbMat Sit-ups
100 Jump Rope (Singles)s
60 Overhead Walking Lunge With Plates, 45 lbs
60 Russian Twists, 25 lbs
100 Jump Rope (Singles)s

Annie Malone
01-17-2018 "MEMORIAL FOR DANIEL"

WE WILL BE CLOSED TODAY FOR OFFICER DANIEL MCCARTNEY MEMORIAL SERVICE

PROCESSION STARTS AT 11:00AM
SERVICE STARTS AT 1PM AT PLU
PARKING AVAILABLE AT SPRINKER WITH SHUTTLE SERVICE

CALL ME IF YOU NEED ANYTHING!

ANNIE MALONE
206-914-6929

Annie Malone
01-16-2018

THE GYM WILL BE CLOSED WEDNESDAY JAN 17TH ALL DAY

#teammccartney #thinblueline #herodaniel

Skill/Strength:
Wendler Week 2 Deadlift
1x3 at 70% 1RM
1x3 at 80% 1RM
1x3+ at 90% 1RM

Metcon:
Complete as many rounds as possible in 12 mins of:
10 Dumbbell Snatches, 50/35lbs
50 Double Unders

Annie Malone
01-15-2018

GYM WILL BE CLOSED ALL DAY WEDNESDAY JAN 17TH

#teammccartney #thinblueline #herodaniel

Strength/Skill:
Wendler week 2 Deadlift
1x3 at 70% 1RM
1x3 at 80% 1RM
1x3+ at 90% 1RM

Metcon:
For 5 cycles: AMRAP in 3 mins of:
3 Muscle-ups
6 Handstand Push-ups
9 Thrusters, 115/75 lbs
Rest 1 min between each cycle.
Start where you left off.

Annie Malone
01-13-2018 "Hero Marston"

Complete as many rounds as possible in 20 mins of:
1 Deadlift, 405/285 lbs
10 Toes-to-bars
15 Bar Facing Burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Annie Malone
01-12-2018 "Just like a Hero"

Today is open gym during all class times/ this means that you can make up a wod you missed or a strength.
BRING A FRIEND FOR FREE!!!!

Skill/Strength:
Week 1 Wendler Deadlift
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM

Metcon: Partner WOD
For Time:
1 mi Run
30 Clean & Jerks 155 lbs
100 24 in Burpee Box Jumps
1 mi Run

Run together/split however you want

Annie Malone
01-11-2018 "Open 11.5"

Skill:
Mobility for 15 minutes coach led

Metcon:
Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes To Bars
15 Wall Balls, 20/14 lbs, 10 ft

Annie Malone
01-10-2018 "Open 15.5"

Skill/Strength:
Week 1 Wendler Deadlift
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM

Metcon:
27-21-15-9 reps, for time of:
Row Calories
Thruster, 95/65 lbs

Annie Malone
01-09-2018 "Open 13.1"

Skill:
6 min EMOM Alternating
30 Double Unders
6 Chest-to-bar Pull-ups


Metcon:
As many reps in 17 mins as you can of:
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/75 lbs
20 Burpees
30 Snatches, 165/100 lbs
10 Burpees Snatch, 210/120 lbs
Put your tiebreak times in the notes. This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed.

Annie Malone
01-08-2018 "Hope For Kenya"

Strength/Skill:
20 Minutes to find your 1 rep deadlift

Metcon:
Complete as many rounds as possible in 12 mins of:
50 Air Squats
30 Push-ups
15 Pull-ups

Annie Malone
01-06-2018 "Hero Roney"

Metcon:
4 rounds for time of:
Run, 200 m
11 Thrusters, 135/95 lbs
Run, 200 m
11 Push Press, 135/95 lbs
Run, 200 m
11 Bench Press, 135/95 lbs

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

Annie Malone
01-05-2018 "Hero DG"

Today is open gym during all class times this means that you can do any wod you have missed or make up a strength.

Strength/Skill:
12 Minute EMOM Alternating with a Partner
15 WallBalls
15/10 Calories Rowing

Metcon:
Complete as many rounds as possible in 10 mins of:
8 Toes-to-bars
8 Dumbbell Thrusters, 35 lbs
12 Dumbbell Walking Lunges, 35 lbs

Annie Malone
01-04-2018 "Hero Josh"

Mobility Thursday


Metcon:
For time:
21 Overhead Squats, 95/65 lbs
42 Pull-ups
15 Overhead Squats, 95/65 lbs
30 Pull-ups
9 Overhead Squats, 95/65 lbs
18 Pull-ups

Annie Malone
01-03-2018 "Hero Sisson"

Skill/Strength:
10 min Emom Alternating
3 Hang Squat Cleans
Handstand Walk 15 Ft

Metcon:
Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run, 200 m

Annie Malone