11-25-2017 "Hero Adrian"

POTLUCK TODAY AT MEDICINE CREEK WINERY FROM 1-5PM
Regular Schedule

Metcon:
7 rounds for time of:
3 Forward Rolls
5 Wall Climbs
7 Toes To Bars
9 Box Jump (30 in.)s

Annie Malone
11-24-2017

Friday Schedule
6:30am and 9am ONLY

Metcon:
Partner Card Game
One person Rows 200M
Other Flips Cards
15 minute AMRAP Card game.
Hearts=Pull-ups
Spades=Wall Ball
Diamonds=Toes-to-Bar
Clubs=Double Unders (3 1 Single Unders)
Joker=10xTire Flip

Annie Malone
11-23-2017 "Happy Thanksgiving"

Thursday and Friday Schedule
6:30am and 9am ONLY
 

In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. You will have a partner and each person will complete all reps.
For Time:
Angie's House
20 Pull-ups
20 Push-ups
20 Sit-up (abmat)s
20 Air Squats
Helen's House
400 m Run
21 Kettlebell Swings 53/35 lbs
12 Pull-ups
Fran's House
15 Thrusters 95/65 lbs
Nancy's House
400 m Run
15 Overhead Squats 95/65 lbs
Grace/Isabel's House
20 Ground To Overheads 95/65 lbs
Kelly's House
400 m Run
30 Box Jump (24/20 in.)s
30 Wall Balls 20/14 lbs

Annie Malone
11-22-2017

Thanksgiving Schedule
Thursday and Friday 6:30am and 9am ONLY
Regular Schedule on Saturday
 

Strength/Skill:
Every minute on the minute for 10 minutes of:
3 split jerks.

Metcon:
AMRAP 20
Max Overhead Squats (95/65)
25 abmat sit ups
Do as many OHS as possible; once you have to rest, do 25 abmat situps.
Then continue to do as many OHS until you have to rest again.
Then do 25 abmat situps.
Continue for 20 mins. Score is total overhead squats.

Annie Malone
11-21-2017

Skill
10 Min Emom Alternating:
Pick 2 Elements that you need to work on
Exp.Rope Climbs, Pull-ups, A Lift, T2B
 

Metcon:
For 5 cycles:
AMRAP in 3 mins of:
3 Power Snatches, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.

Annie Malone
11-20-2017

Strength/Skill:
15 minutes to find your 1 rep max
Front squat
5-5-3-3-1-1-1

Metcon:
15-12-9 reps, for time of:
Toes-to-bar
Wall Ball, 20/14 lbs
Thruster, 75/55 lbs

Annie Malone
11-18-2017 "Hero Horton"

9 rounds for time of:
9 Bar Muscle-ups
11 Clean & Jerks, 155/105 lbs
Buddy Carry, 50 yd

Share the work with your partner however you choose with only one person working at a time.
If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

Annie Malone
11-17-2017

Bring a Friend for FREE on Friday!
Partner WOD
Open  gym Friday!!  You can do any WOD you want or Strength.

Strength/Skill:
Wendler deload week Front Squats
5x 40%
5x 50%
5x 60%

Metcon:
In teams of 2, for time:
40 Goblet Squat with KB 24/16 kg
80 m Walking Lunge with POH 20/15 kg
30 Goblet Squat with KB 24/16 kg
60 m Walking Lunge with POH 20/15 kg
20 Goblet Squat with KB 24/16 kg
40 m Walking Lunge with POH 20/15 kg
10 Goblet Squat with KB 24/16 kg
20 m Walking Lunge with POH 20/15 kg
***OTM: 2 Lateral Jump Burpees over partner.
Post total time and approximate no. of burpees per round.

Annie Malone
11-16-2017

Mobility for 10-15 minutes coach led

Metcon:
For Time:
100 Kettlebell Swings 24 kg
EMOM 5 burpees
The workout will begin with KB swings then EMOM from there on you will do 5 burpees until you complete the WOD

Annie Malone
11-15-2017

Strength/Skill:
Wendler Deload week Front Squats
5x 40%
5x 50%
5x 60%

Metcon:
Partner WOD 15 minute time cap
teams Row 2500m switching every 250m.
Partner not rowing completes as many wall balls as possible.
Score is total number of wallballs.

Annie Malone
11-14-2017 "Open 14.3"

Strength/Skill:
Every 1 min for 10 mins, alternating between:
15/12 Row (calories)s
10 Handstand Push-ups

Metcon:
As many reps in 8 mins as you can of:
10 Deadlifts, 135/95 lbs
15 Box Jumps, 24/20 in
15 Deadlifts, 185/135 lbs
15 Box Jumps, 24/20 in
20 Deadlifts, 225/155 lbs
15 Box Jumps, 24/20 in
25 Deadlifts, 275/185 lbs
15 Box Jumps, 24/20 in
30 Deadlifts, 315/205 lbs
15 Box Jumps, 24/20 in
35 Deadlifts, 365/225 lbs
15 Box Jumps, 24/20 in
(One bar set out the weights that you will be using for the deadlift/ step ups are RX as well)

Annie Malone
11-13-2017

Strength/Skill:
Wendler deload week Front Squats
5x 40%
5x 50%
5x 60%

Metcon:
For time:
21 Hang Power Cleans, 135/95 lbs
21 Burpee Over Bars
100 Double Unders
15 Hang Power Cleans, 135/95 lbs
15 Burpee Over Bars
75 Double Unders
9 Hang Power Cleans, 135/95 lbs
9 Burpee Over Bars
50 Double Unders

 

Annie Malone
11-11-2017 "Hero Tiff"

In 25 mins do:
Run, 1.5 mi
then in the remaining time, AMRAP of:
11 Chest-to-bar Pull-ups
7 Hang Squat Cleans, 155/105 lbs
7 Push Press, 155/105 lbs

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom. In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne). Tiffner’s mother, Judith, said her son always wanted to serve.

Annie Malone
11-10-2017 "Rena Fight Gone bad"

OPEN GYM FRIDAY MEANS DURING ANY CLASS TIME YOU CAN PERFORM ANY WORKOUT YOU WANT! 

Strength/Skill:
Wendler week 3 Front Squat
1x5 at 75% 1RM
1x3 at 85% 1RM
1x1+ at 95% 1RM

Metcon:
33 Minute Metcon so get on it!!!
2 Minute partner wallBalls 20/14lbs
2 Minutes SDHP 75/55lbs  (1 partner hold plate overhead 25/15#)
2 Minute Box Jumps
2 Minute Push press 75/55lbs
2 Minute Row Calories (Partner hold plank)
1 Minute REST
 

Annie Malone
11-09-2017

MOBILITY THURSDAY 10 minutes

Skill:
Every 1 min for 10 mins, alternating between:
10 Pistols
10 One Arm Dumbbell Snatch (Alternating)s, 55/45 lbs

Checkout:
As many reps in 4 mins as you can of:
Assault Bike (Calories)
Score is calories

Annie Malone
11-08-2017

Warm-up:
100 Single jump ropes
10 Jumping Lunges
Lateral lunges
Prayer Stretch
10 Thrusters with barbell

Strength/Skill:
Wendler week 3 Front Squat
1x5 at 75% 1RM
1x3 at 85% 1RM
1x1+ at 95% 1RM

Metcon:
Complete as many rounds as possible in 6 mins of:
8 Deadlifts, 135/85 lbs
6 Hang Power Cleans, 135/85 lbs
4 Overhead Squats, 135/85 lbs

Annie Malone