01-19-2019 "Hero Rene"

7 rounds for time of:
Run, 400 m
21 Walking Lunges
15 Pull-ups
9 Burpees
If you have a 20/14 lbs weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Annie Malone
01-18-2019 "Partner WOD"

For time:
50 Alternating Box Jumps
40 Synchronized Toes To Bars
30 Clean & Jerks, 135/95 lbs
200 Double Unders
10 Partner Alternating Rope Climbs

Annie Malone
01-17-2019

Mobility Thursday
ROM WOD After the wod

Metcon:
Complete as many rounds as possible in 15 mins of:
2 Muscle ups
10 Push-ups
15 Air Squats

Annie Malone
01-16-2019

Skill/Strength:
Every 1 min for 8 mins, alternating between:
4 Snatches, 155/105 lbs
7 Overhead Squats, 155/105 lbs

Metcon:
5 rounds for time of:
Run, 400 m 15 Thrusters, 75/55 lbs
10 Burpee over bar

Annie Malone
01-15-2019 "Fight Gone Bad"


Skill Work:
15 minutes
Pick two movements that you would like to practice
Use your time wisely!!

Metcon: 17 minutes total
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calories
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Annie Malone
01-14-2019 "Re Test Day"

Olympic lifting starts at 6pm Tuesday evening


Strength/Skill:
You have 20 minutes to establish a new
1 rep max Clean and Jerk

Metcon:
For time:
Run, 800 m
40 Dumbbell Snatches, 50/35 lbs
Run, 400 m
40 Dumbbell Snatches, 50/35 lbs
Run, 200 m
40 Dumbbell Snatches, 50/35 lbs

Annie Malone
01-12-2019 "Hero Martson"

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
01-11-2019

Bring a friend for Free!! open gym during all class times!

Strength/Skill:
Deload Wendler
Clean and Jerk
5x40%
5x50%
5x60%

Partner metcon:
5 rounds for time of:
Partner WOD...
Bear Complex
400 m Run
While one partner is working through the complex, the other is running 400mtrs.. The complex consist of a Pwr Clean,
Push pres,
Front Squat,
Push Press,
Back Squat
.You must go through that 7 times to equal ONE round.. The partner who was running will pick up and continue on with the complex where the other partner left off.. LAST but not least, you ADD weight at the end of each round..Dropping the bar in the first 3 rounds equals a 10 burpee penalty(EACH TIME) to be completed at the end by both partners before your time stops. (INTEGRITY COUNTS)

Annie Malone
01-10-2019

Last day to sign upi for Buddy Challenge and to sign up for 500K Row challenge in 1 year!!

ROM WOD after the Workout

Metcon:
For time:
50 Row Calories
40 Front Squats, 135/95 lbs
30 Toes-to-bars
20 Push Jerks, 135/95 lbs
10 Muscle-ups

Annie Malone
01-09-2019

Strength/Skill:
Deload Wendler
Clean and Jerk
5x40%
5x50%
5x60%

Metcon:
For time:
42 Medicine Ball Cleans, 20/14 lbs
21 Bench Press, 1x bodyweight
30 Medicine Ball Cleans, 20/14 lbs
15 Bench Press, 1x bodyweight
18 Medicine Ball Cleans, 20/14 lbs
9 Bench Press, 1x bodyweight

Annie Malone
01-08-2019 "Light Shine Bright #484"

Tonight the gym will close at 5pm. No Teen class this evening. Private party from 6pm-9pm Invite only

Skill:
8 Minute EMOM
Every minute on the minute do
10 box jump
and in the remainder of the time do amrap SDHP with KB

Metcon:
.Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Alternating Pistols
15 Kettlebell Swings, 53/35 lbs
20 AbMat Sit-ups

Annie Malone
01-07-2019 "Buddy Challenge WOD"

Strength/Skill:
Deload WEndler
Clean and Jerk
40%x5
50%x5
60%x5

Buddy Challenge WOD
Done as individul WOD

3 Minute Amrap
Deadlift x body weight
(If you cant deadlift your body weight for reps then scale
the weight but make sure you record the weight your using)
1 Minute Rest
—then—
3 rounds for time of:
50 Double Unders
25 Wall Ball, 20/14 lbs

Annie Malone
01-05-2019 "Hero Moore"

Complete as many rounds in 20 minutes as you can of:
1 Rope Climb, 15 ft
Run, 400 m
max rep Handstand Push-ups

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Annie Malone
01-04-2019 "Card Game"

Bring a friend for FREE!!

Buddy Challenge starts 01-07-2019
500k Rowing challenge starts NOW
See a coach to get signed up

Strength/Skill:
Wendler week 3
Clean and Jerk
5x75%
3x85%
1x95%

Partner WOD
20 minute AMRAP
Using a deck of cards complete the # of reps on each card.
Hearts = Wall Ball
Diamonds = Box Jump
Clubs = Kettlebell Swing
Spades = Burpee
Joker = 400 m Run (everyone runs when the joker is pulled, but they must complete the card that they are working on before running)
Jack = 10 reps, Queen = 10, King = 10, Ace=10

Score 1 point for every card you complete.
Score as many points as possible in 20 min.
Record points as rounds

Annie Malone
01-03-2019 "Open 15.3"

Buddy Challenge starts 01-07-2019
500k Rowing challenge starts NOW
See a coach to get signed up

ROM Wod before or after the WOD

Metcon:
Complete as many rounds as possible in 14 mins of:
7 Muscle-ups
50 Wall Balls, 20/14 lbs, 10/9 ft
100 Double Unders

Annie Malone
01-02-2019 "Open 13.2"

Buddy Challenge starts next week. Cost $40 per team.
January 7th through Feb 8th
Weight and measures needs to be done by Jan 10th.
Wod will be done in the gym each day (doesn’t have to be at the same time)
Food journal must be turned in every Monday.
Each day you will be sent via email/text your WOD and food challenge for the day.
Winning team=. Most weight loss, Inches, Journal turn ins, wods each day, Oh and Cardio Calories!
Also,
1 year rowing challenge!!! 500,000 meters!!!! Must be done in the gym…….
Cost $20 includes a shirt
Starts NOW!!
Keeping track of your meters on a board in the gym!

LETS GET STARTED!!!!!! See your coach to get signed up!

Strength/Skill:
Week 3
Clean and jerk
5x75%
3x85%
1x95%

Metcon:
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
For the shoulder-to-overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Annie Malone