Warm up:

2 minute row

3 rounds:
15 jumping jacks
15 seal jacks
15 split jacks
10 shoot throughs
5 ring dips
10 pull ups
5 med ball cleans
10 KB/DB swings

Work out of the Day:

21-18-15-12-9-6-3 reps for time of:

Deadlift
Wall balls

Complete 20 double unders after each set of wall balls.

Post thoughts to comments.

Warm-up:
500m Row
3 rounds
5 Burpee-Pullups
7 Behind the neck Jerks
10 KB Swings
Hip/Shoulder Prep

Skill:
Power Snatch Review

“You’ll know how strong you are, when being strong is your only choice”.-Unknown

Workout of the Day:

Power Snatch 1,1,1,1,1

Post loads to comments

Warm-up:
3 min Jump Rope
2 Rounds
10 Jumping Jacks
10 Seal Jacks
High Knee Skip
High Knee Run
High Knee Tuck
Straight Leg March
Figure 4
10 Walking Lunge
10 Backward Lunge
Backward Skip
Backward Run
10 Prisoner Squats
10 Inch Worms

Skill:
50 Hollow Rocks
(After the Wod)

Tiff & Cameo playing around after class!

Workout of the Day:

Zombieland Rule # 1 - Cardio!

Sprint 100m rest :30 sec
Sprint 200m rest 1:00 min.
Sprint 400m rest 2:00 min
Run 800m rest 3:00 min
Sprint 400m rest 2:00 min
Sprint 200m rest 1:00 min
Sprint 100m

Penalty- for every :3 sec off of previous time for a particular run do 10 Burpees

Post times to comments

Warm-Up:
500m Run
3 Rounds
10 Lunges
10 Swings
10 Jumping Pullups
Hip/Shoulder Prep

Skill:
Turkish Get-Up
2,2,2,2,2

Workout of the Day:

3 rounds for time of:
200m Run
10 SDHP (75/55)
20 Box Jumps 24”

Post time to comments

Warm up:

800 m run

2 rounds:
12 pass throughs
12 box jumps
12 push press
12 K2E
12 hip extensions
12 sec handstand hold
12 wall balls

Review: Push jerk

Coach Tom coming down from his handstand

Work out of the Day:

Freddy’s Revenge:

5 Rounds for time of:

5 Push jerks (60% of your best jerk)
10 Burpees

Post thoughts to comments.

Warm up:

500 m row

3 rounds of:

10 pass throughs
10 ring rows
10 long jumps
10 KB/DB swings
10 walking lunges ea leg
10 hollow rocks

We are so proud of you Karee!!!  You get stronger and stronger every year…amazing!  Thanks for allowing all of us to share in your accomplishments!

Work out of the Day:

“Cindy”

20 Min AMRAP of:

5 pull ups
10 push ups
15 squats

Post thoughts to comments.

REMINDER:  There will be no open gym today.  Today is Karee’s strongman competition which starts at 10:00!  I will post updates and pics on our facebook page as I can!  Today is also Coach T’s birthday…..OH, WHAT A DAY!  We wish all of you were here…next year!