01-24-2019

ROM WOD After the WOD

Metcon:
Four rounds:
Run 200M
25 abmat sit-ups
burpee box jumps 20"/18"
Each round is exactly 3 minutes.
After you finish the run and sit-ups in a round, do as many burpee box jumps as possible until the clock hits 3 minutes. Rest 1 minute between each round. Your score is the total number of burpee box jumps completed so record them each round.

Annie Malone
01-23-2019

Strength/Skill:
Wendler week 1
Overhead Squat
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM

Metcon:
Complete as many rounds as possible in 16 mins of:
30 Double Unders
15 Wall Balls, 20/14 lbs
30 Double Unders
5 Muscle-ups

Annie Malone
01-22-2019

Olympic Lifting at 6pm this evening

Metcon:
For time:
10 Deadlifts, 135/95 lbs
20 Wall Balls, 20/14 lbs
10 Hang Power Cleans, 135/95 lbs
20 Kettlebell Swings, 53/35 lbs
10 Front Squats, 135/95 lbs
20 Box Jumps, 24 in
10 Push Press, 135/95 lbs
20 Pull-ups
10 Back Squats, 135/95 lbs
20 Burpees

Annie Malone
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