10-18-2018 "Isabel"

Mobility Thursday before class coach led 15 minutes

Metcon:
For time:
30 Snatches, 135/95 lbs
Use 95 lbs, 65 lbs or broomstick as needed.

Annie Malone
10-17-2018

Warm-up
KB Goblet Lunges down
20 russian twists
10 one leg deadlifts with KB
Wrist and elbow mobility

Strength:
Front Squat 20 rep series
Minus 30lbs off your 5 rep
or repeat the last weight you failed

Metcon:
4 rounds for time of:
20 Double Unders
10 Dumbbell / Kettlebell Snatch (one arm - R)s, 50 lbs
10 Dumbbell / Kettlebell Snatch (one arm - L)s, 50 lbs
3 Turkish Get-up, Right Arms, 50 lbs
3 Turkish Get-up, Left Arms, 50 lbs

Annie Malone
10-16-2018

Olympic Lifting tonight at 6pm
6:30pm class is OPEN gym not coach led

Warm-up:
10 Primal Pull-throughs
10 Hollow Rocks/ Supermans
Partner shoulder mobility hang on the rig
Wrist mobility

Skill/Strength:
EMOM 10 minutes alternating
25ft walking on your hands
10 toes to bar

Metcon:
For time:
Walking Lunge, 100 ft
50 Push-ups
50 Double Unders
25 Knees To Elbows
5 Rope Climbs, 15 ft
50 Box Jump (24 In.)s
25 Overhead Squats, 65 lbs
25 Pull Up (L)s
50 Sit-up (standard)s

Annie Malone
10-15-2018

Warm-up:
High Kicks down
Lunge back with stretch
15 Goblet Squats
15 KB Swings
Wrist/Elbow mobility

Strength:
Front Squat 20 rep series
minus 35lbs off 5rep max
or repeat a missed 20 rep

Metcon:
21-15-9 reps, for time of:
Run, 400 m
Deadlift, 185/95 lbs
Handstand Push Up
Run, 400 m
Deadlift, 185/95 lbs
Handstand Push Up
Run, 400 m
Deadlift, 185/95 lbs
Handstand Push Up

Annie Malone
10-13-2018 "Hero Tom"

Today at the Roost we have 10 teams participating at the
Festivus Games. If you are around and would like to come
and cheer on your fellow athletes.

Complete as many rounds as possible in 25 mins of:
7 Muscle-ups
11 Thrusters, 155/105 lbs
14 Toes-to-bars

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

Annie Malone
10-12-2018

OPEN GYM FRIDAY
Bring a Friend for FREE today!!!

Strength/Skill:
Front Squat 20 rep series
Minus 40lbs off your 5 reps max or
repeat a missed lift

Partner WOD:
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Work with a partner.
Break the reps up into ten rounds and divvy them up evenly.
One partner does 10 of each exercise while one partner jumps rope.
When the first partner finishes his sets of 10, switch positions.
Continue until you've complete 100 of each exercise as a team.

Annie Malone
10-11-2018

Coach Guided Mobility Thursday!!!

Warm-up:
10 Minutes on Muscle up progressions
2 rounds
5 power Cleans light weight
6 alternating lunges light weight
2nd round add weight

Metcon:
Complete as many rounds as possible in 12 mins of:
3 Muscle-ups
6 Power Cleans, 135/95lbs
12 Front Racked Alternating Reverse Lunges, 135/95lbs

Annie Malone
10-10-2018

Warm-up:
2 rounds
10 Good morning with barbell
10 Back squats
Elbow mobility
Wrist Mobility

Strength/skill:
Front squat 20 rep series
Minus 45lbs off your 5 rep max
or repeat a missed lift

Metcon:
21-15-9 reps, for time of:
Toes-to-bar
Box Jump, 24/20 in

Annie Malone
10-09-2018

OLYMPIC LIFTING at 6pm tonight
6:30pm class is now OPEN GYM

Warm up:
Bunny Hop down and back
10 PVC power snatches
then
2 rounds
25 singles unders
5 barbell snatchess
5 barbell overhead squats


Metcon:
Every 1 min for 12 mins, alternating between:
3 Power Snatches, pick load
40 Double Unders

Checkout:
5 rounds for time of:
10 Hollow Rocks
10 Good Mornings (45/33 lbs)
10 Push Up (With Hand Release)

Annie Malone
10-08-2018

Warm-up:
High Kicks Down and Back
Crab Crawl down and Back
Wrist Mobility
Lateral Lunges
then after strength
Go over rope climbs
2 rounds
10 rings rows
warm up clean and Jerk

Strength/Skill:
Front Squat 20 rep series
Minus 50lbs off your 5 rep max

Metcon:
Complete as many rounds as possible in 7 mins of:
10 Clean & Jerks, 95/65 lbs
2 Rope Climbs
8 Clean & Jerks, 115/75 lbs
2 Rope Climbs
6 Clean & Jerks, 135/95 lbs
2 Rope Climbs
4 Clean & Jerks, 155/105 lbs
2 Rope Climbs
2 Clean & Jerks, 185/125 lbs
2 Rope Climbs
2 Clean & Jerks, 185/125 lbs
continue with the above weight

Annie Malone
10-06-2018 "Hero Ricky"

Complete as many rounds as possible in 20 mins of:
10 Pull-ups
5 Dumbbell Deadlifts, 75/55 lbs
8 Push Press, 135/95 lbs

U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

Annie Malone
10-05-2018 "2017 Team series Event 1"

Open gym Friday during all class times. This means make up a wod that you missed or really wanted to do!
BRING A FRIEND FOR FREE ON FRIDAYS!

Strength/Skill:
Front squat 20 rep series
Minus 55lbs off your 5 rep max
or repeat a Wednesdays weight that you missed

Metcon Partner WOD:
9-15-21 reps, for time of:
Synchronized Thruster, 95/65 lbs
Synchronized Bar Facing Burpee

Annie Malone
10-04-2018 “Tabata”

Warm-up:
2 minutes on the air dyne bike
Then 2 min row

15 minutes of guided Mobility

Metcon:
Pick 2 elements

complete Tabata for each with a 1 minute rest between

Annie Malone
10-03-2018 "Diane"

Warm-Up:
Lunge with a stretch down
Wrist mobility
with a bar bell:
2 rounds
5 Straight leg deadlifts
5 Hang Squat Clean
5 Strict presses
then after strength:
More wrist mobility
5x Scorpion stretch
5x Light weight deadlift
repeat add weight

Strength/Skill:
Front Squat 20 rep series
Minus 60lbs off your 5 rep max or
repeat a mondays missed weight

Metcon:
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

Annie Malone
10-02-2018

OLYMPIC LIFTING TONIGHT AT 6PM
OPEN gym at 6:30pm - 7:30pm

Warm-up:
2 rounds:
200m run
5 med ball clean wall ball throws
5 Primal Pull throughs
3 on each arm KB Snatches

Metcon:
For time:
40 Wall Balls, 20/14 lbs, 10/9 ft
1 bear crawl, 25 ft
40 Kettlebell Snatches, 53/35 lbs
1 bear crawl, 25 ft
30 Wall Balls, 20/14 lbs, 10/9 ft
1 bear crawl, 25 ft
30 Kettlebell Snatches, 53/35 lbs
1 bear crawl, 25 ft
20 Wall Balls, 20/14 lbs, 10/9 ft
1 bear crawl, 25 ft
20 Kettlebell Snatches, 53/35 lbs
1 bear crawl, 25 ft
10 Wall Balls, 20/14 lbs, 10/9 ft
1 bear crawl, 25 ft
10 Kettlebell Snatches, 53/35 lbs
1 bear crawl, 25 ft

Annie Malone
10-01-2018

Warm-up:
High Kicks down
Crab Crawl back or 10 Bridges
—Then—
2 rounds
10 lateral Lunges
10 Hollow Rocks
10 Good Mornings with barbell
10 Back squats with a 3 second pause at the bottom

Strength/Skill:
Front Squat 20 rep series
Minus 65lbs off your 5 rep max or
repeat a the last weight you failed

Metcon:
Complete as many rounds as possible in 12 mins of:
12 Push Press, 115/75 lbs
12 Pull Up (Chest To Bar)s
12 Pistols

Annie Malone