07-18-2018

Strength/Skill:
Wendler Week 2
Snatch
70% x 3
80% x 3
90% x AMRAP

Metcon:
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees

Annie Malone
07-17-2018 "On to the next one"

For Time: :50 min time cap
30 Kettlebell Swings 53 lbs
30 Box Jump - 24 in.s
Rest 3min

12min amrap
10 Toes to Bars
20 Double Unders
Rest 2min

3 rounds of:
400m Run
15 Power Cleans 95 lbs
400m Run
15 Power Cleans 95 lbs
400m Run
15 Power Clean 95 lbs

Each rep achieved in the 12min amrap is 1 second off the total time. Post total time.

Annie Malone
07-16-2018 "Nasty Girls"

Strength/Skill:
Wendler Week 2
Snatch Work
70% x 3
80% x 3
90% x AMRAP


Metcon:
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs

Annie Malone
07-14-2018 "Hero DVB"

For time:
Medicine Ball Run, 20/14 lbs, 1 mi
-- then --
8 rounds of:
10 Wall Balls, 20/14 lbs
1 Rope Climb, 15 ft
-- then --
Medicine Ball Run, 20/14 lbs, 800 m
-- then --
4 rounds of:
10 Wall Balls, 20/14 lbs
1 Rope Climb, 15 ft
-- then --
Medicine Ball Run, 20/14 lbs, 400 m
-- then --
2 rounds of:
10 Wall Balls, 20/14 lbs
1 Rope Climb, 15 ft

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007. Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

Annie Malone
07-13-2018

Open Gym Friday!  During all class times you can use this time make up a WOD or strength that you missed. Please use your time wisely.

BRING A FRIEND FOR FREE!!!

Strength/Skill:
Snatch:
5 reps @ 65% of 1RM
5 reps @ 75% of 1RM
5+ reps @ 85% of 1RM

Metcon:
Partner WOD
AMRAP 15 minutes
Pick a card from the deck and do how many it says:
Hearts: Air Squats
Diamonds: Box Jumps  
Clubs: Situps
Spades: Push Ups
Joker: 15 Burpees
Face Cards are 10
Ace is 10

Partner runs 200 switch and pick up where they left off
 
Score is number of cards you got through

Annie Malone
07-12-2018

Metcon:
For time:
75 Handstand Push Ups
At the beginning of each minute perform 20 Double-unders.

15 minute time cap
Each rep not performed is :01 seconds added to the time

 

Mobility after the WOD

Annie Malone
07-11-2018 "Jackie"

Strength/Skill:
Snatch
5 reps @ 65% of 1RM
5 reps @ 75% of 1RM
5+ reps @ 85% of 1RM

Metcon:
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Annie Malone
07-10-2018 "Luke"

For time:
Run, 400 m
15 Clean & Jerks, 155/115 lbs
Run, 400 m
30 Toes-to-bars
Run, 400 m
45 Wall Balls, 20/14 lbs
Run, 400 m
45 Kettlebell Swings, 53/35 lbs
Run, 400 m
30 Ring Dips
Run, 400 m
15 Weighted Lunges, 155/115 lbs
Run, 400 m

Annie Malone
07-09-2018

Strength/Skill:
15 minutes to find your
1 rep Snatch


Metcon:
As many rounds as possible in 15 minutes of:
5 Kettlebell Swings 50/35lbs
7 Box Jumps 30/24
9 Medicine Ball Cleans 20/14 lbs

Annie Malone
07-07-2018 "Hero Micheal"

3 rounds for time of:
Run, 800 m
50 Back Extensions
50 GHD Sit-Ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and it's worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Annie Malone
07-06-2018

Friday is Open gym day, this means during any class time you can do any WOD or strength.
Bring a friend for free on Fridays
 

Partner Metcon:
same sex partners
40 Hang Squat Cleans 95/75
30 Hang Squat Cleans 115/95
20 Hang Squat Cleans 135/115
10 hang Squat Cleans 155/135

Partners can not put down the bar until the rep count is finished if they do they must start the count over.

 

Annie Malone
07-04-2018 "Happy Birthday America"

Class schedule:Gym is open from 9am till 12pm Only
BBQ starting at 10-10:30am
All are Welcome. Free to family and Friends

Metcon:
7 rounds
4 Pull-ups
17 HR Push-ups
76 Double Unders
242 meter run
 

Annie Malone
07-03-2018

Skill:
8 minute EMOM Odd Minutes:
5-8 Strict Dips Even Minutes:
5-8 Strict Pull ups
These movements can be weighted if they are
note difficult enough. Scale the reps as needed

Metcon:
.For time:
50 Pistols (Alternating Legs)s

Annie Malone
06-30-2018 "Big Sexy"

5 rounds for time of:
6 Deadlifts, 315/205 lbs
6 Burpees
5 Cleans, 225/155 lbs
5 Chest-to-bar Pull-ups
4 Thrusters, 155/105 lbs
4 Muscle-ups

Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas. He is survived by his wife, Katy; and two children, Abigail and Quinton.

GYM WILL CLOSE AT 10am today 

Annie Malone