09-20-2018 "Gwen"

Clean & Jerk 15-12-9
Touch and go at floor only.
Even a re-grip off the floor is a foul.
No dumping.
Use same load for each set.
Rest as needed between sets.
Total weight moved is your score, choose wisely!!!

Mobility after the WOD

Annie Malone
09-19-2018

There is NO 9am class today!!! It has changed to 10am for LATE START. Thank you

Strength/Skill
20 rep series Front Squat
Minus 90lbs off your 5 rep max
Complete all 20 reps without setting the bar down
1 set x20 reps minus 90lbs

Metcon:
For 5 cycles:
AMRAP in 2 mins of:
50 Double Unders
7 Hang Power Snatches, 95/63 lbs
5 Overhead Squats, 95/63 lbs
Rest 1 min between each cycle.
For each cycle pick up where you left off the AMRAP

Annie Malone
09-18-2018

Tonight at 6pm is Olympic lifting class with Christian

25 minute time cap
Every rep not performed is :01 second added to your time


Metcon:
For time:
30 Handstand Push Ups
50 Back Extensions or supermans
30 Knees To Elbows
30 Deadlifts, 225 lbs
30 Dumbbell Push Press, 50/35 lbs
50 Kettlebell Swings, 50/35 lbs
20 Row (calories)s
10 Muscle Ups

Annie Malone
09-17-2018 "Challenge WOD"

Strength/Skill:
you have ;20 minutes
Find your 5 rep Max
Front Squat

Metcon:
For Time:
50 Thrusters
50 Toes-to-bars

The athlete must complete all 50 Thrusters before moving on to the next movement Movement Details
- Men Level III (3) 50- 95 lb Thrusters 50- Toes-to-Bar
Level II (2) 50- 65 lb Thrusters 50- Ab Mat Sit-Ups
Level I (1) 50- 45 lb Thrusters 50- Anchored Ab Mat Sit-Ups

Movement Details
- Women Level III (3) 50- 65 lb Thrusters 50- Toes-to-Bar
Level II (2) 50- 45 lb Thrusters 50- Ab Mat Sit-Ups
Level I (1) 50- 30 lb Thrusters 50- Anchored Ab Mat Sit-Ups

Scoring Any 1 REP not completed within the 10-minute time cap will be added on as 1 additional second. A completed workout is 100 REPS 90 Completed REPS would be 50 Thrusters + 40 Toes-to-Bar = 10 uncompleted REPS The total time that the system would calculate is 10:10

Annie Malone
09-15-2018 "Hero Morrison"

Wednesday 9am class time will be returning to a 10am class time during the school year starting on 9/19th next week. So there will NO LONGER be a 9am class on Wednesdays. This gives our parents time to drop off their children for late start. Thank Annie

50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20 in
Kettlebell Swing, 1.5/1 pood


U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 

Annie Malone
09-14-2018

Wednesday 9am class time will be returning to a 10am class time during the school year starting on 9/19th next week. So there will NO LONGER be a 9am class on Wednesdays. This gives our parents time to drop off their children for late start. Thank Annie

Today is OPEN GYM during all class times.  This means you can make up a WOD or a Strength that you missed.  Please use your time wisely.

Partner WOD:
AMRAP 15 minutes
Pick a card from the deck and do how many it says:
Hearts: Dumbbell Snatches
Diamonds: Double Unders
Clubs: Knee tucks
Spades: Push Press
Joker: 15 Burpees
The Jack Queen King Ace = 10 reps

Partner runs 200m switch they come in.

Annie Malone
09-13-2018

Wednesday 9am class time will be returning to a 10am class time during the school year starting on 9/19th next week. So there will NO LONGER be a 9am class on Wednesdays. This gives our parents time to drop off their children for late start. Thank Annie

Mobility after your WOD

Metcon:
As many reps as possible in 12 mins of:
5 Bench Press, 155/105 lbs
Run, 200 m
5 Bench Press, 165/115 lbs
Run, 200 m
5 Bench Press, 175/125 lbs
Run, 200 m
5 Bench Press, 185/135 lbs
Run, 200 m
5 Bench Press, 195/145 lbs
Run, 200 m
5 Bench Press, 205/155 lbs

etc... Continue adding 10 lbs each round until time expires.

Annie Malone
09-12-2018 "Open 11.3"

Skill/Strength:
Every 1 min for 10 mins, alternating between:
50 Double Unders
3 Strict HSPU + 3 Kipping HSPU

Metcon:
21-15-9 reps, for time of:
Deadlift, 315/205 lbs
Box Jump, 30/24 in

Annie Malone
September 11th may we never forget your sacrifice!

Metcon:
For Time:
2001 m Row or 1 mile run
11 Box Jump (36/30 in.)s
11 Thrusters 125/85lbs
11 Burpee Pull-up (chest-to-bar)s
11 Power Cleans 175/125 lbs
11 Handstand Push-ups
11 Kettlebell Swings 2/1.5 pops
11 Toes-to-Bars
11 Deadlifts 170/125lbs
11 Push Jerks 11075lbs
2001 m Row or 1 mile run
 

Annie Malone
09-10-2018

Strength/Skill:
You have 20 minutes to fined you 1 rep max Squat/Power Clean

Metcon:
As many reps as possible in 9 mins of:
1 Muscle-up
1 Squat Snatch, 135/95 lbs
2 Muscle-ups
2 Squat Snatches, 135/95 lbs
3 Muscle-ups
3 Squat Snatches, 135/95 lbs

Continue increasing reps by 1 each round until time is complete.

Annie Malone
09-08-2018 "Hero Glen"

For time:

30 Clean & Jerks, 135/95 lbs
Run, 1 mi
10 Rope Climbs, 15 ft
Run, 1 mi
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Annie Malone
09-07-2018 "655 Fallen hero WOD"

 

Strength:
Week 4 Deload
Power/Squat Clean:
1x5 at 40% 1RM
1x5 at 50% 1RM
1x5+ at 60% 1RM

Partner WOD. For Time:
200 m Buddy Carry
100 Push-ups
100 Air Squats
100 Pull-ups
100 Box Jump (24 In.)s
100 Kettlebell Swings 1.5 pood
100 Double Unders
100 AbMat Sit-ups
200 m Buddy Carry

Annie Malone
09-06-2018 "Hero Ship:

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

40:00 min time cap

CAN BE DONE AS A PARTNER WOD

9 rounds for time of:
7 Squat Cleans, 185/125 lbs
8 Burpee Box Jumps, 36/30 in


Checkout;
Stretch and roll

Annie Malone
09-05-2018 "Mary"

Strength/Skill:
Wendler week 4
Deload week
Squat/Power Cleans
1x5 at 40% 1RM
1x5 at 50% 1RM
1x5+ at 60% 1RM


Metcon:

20 minute AMRAP
5 Handstand Push Ups

10 One legged squats, alternating

15 Pull-ups
 

Annie Malone
09-04-2018 "Hero Tyler"

Tyler

5 rounds for time of:
7 Muscle-ups
21 Sumo Deadlift High Pulls, 95/65 lbs

U.S. Army 1st Lt. Tyler E. Parten, 24, of Arkansas, died Sept. 10, 2009, in Konar Province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small-arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado. Parten is survived by his mother, Lona; and brother, Daniel.

 

Annie Malone
09-03-2018 "Partner Kelly"

GYM IS OPEN FROM 9AM-12PM ONLY
NO B-FIT TODAY
ORGANIZED CLASS AT 9AM AND 10AM
OPEN GYM 11-12PM

Strength/Skill:
Wendler week 4
Deload week
Power/Squat Cleans
1x5 at 40% 1RM
1x5 at 50% 1RM
1x5 at 60% 1RM


Metcon:
5 rounds for time of:
Team Run, 400 m
30 Box Jumps, 24/20 in
30 Partner Alternating Wall Balls, 20/14 lbs

Annie Malone