12 / 31 / 2014

***REMINDER***
Tonight’s last class will be the 5:00 class. The gym will be closing at 6:00. No classes Thursday and we will return to a normal schedule on Friday.

Pre WOD
General warmup. Today we’re going to hit the squat position and the pecs and delts.
Warmup with a couple of 500m Rows at 75 – 80%.

“Nasty Girls”
3 rounds

50 Air Squats
7 Muscle-ups
10 Hang Cleans (135/95)

Nasty Girls is just that, nasty. A nice way to end 2014.

Post WOD
Roll it all out for the last time this year.

12 / 30 / 2014

Pre WOD
General warmup. Our focus will be on opening up the overhead position through the lats, t-spine and delts.

EMOM 10 min
Evens: 6-8 C2B Pullups
Odd: 5-7 Strict HSPU

On the EMOM pick a number of reps to do each time and try to stick to it. Scale the movements as necessary, but try to push yourself to do as difficult a scale as you can.

3 Person Teams
5 Rounds

Min 1: Row for Calories
Min 2: Double Unders
Min 3: Rest

The WOD starts with one person rowing, one person doing Double Unders and one person resting. Each minute, rotate to the next station. Score is calories and Double Under reps.

Post WOD
Roll lats & calves. Lax Ball delts and t-spine

12 / 29 / 2014

Pre WOD
General warmup. We will focus on opening up the shoulders and lats followed by hitting our squat position and upper back / t-spine.

Push Press
3-3-2-1-1-1
*Progressive loading
12 mins

We have 12 minutes working up to a heavy single Push Press. Make that leg dip and drive quick and powerful, and finish with a strong lockout of your shoulders & elbows. If you need to jerk to get the weight locked out, please remove some weight so you can Push Press it. The goal of a push press is to work the pressing strength with heavier loads. A push jerk doesn’t get the stimulus we’re after.

Amrap 5 min
4 Deadlift (155/105)
3 Hang Clean (155/105)
2 Shoulder-to-Overhead (155/105)
Rest 3 mins
5 min AMRAP
Cluster (155/105)

The first 5 min AMRAP is a mini-DT style WOD. Each round should be done unbroken through all 9 reps. After a little rest we will do something not very fun. The second AMRAP is as many Squat Clean Thrusters, at the same weight used for the first WOD, in 5 mins. It is one continuous movement from the Clean all the way to the weight locked out overhead. You are not required to string reps together here, however if you choose to drop the bar each rep, DO NOT release the bar from the overhead position. Control the weight down to the front rack before letting it go to the ground.

Post WOD
Roll quads, hamstrings, glutes and lax ball shoulders & traps

12 / 27 / 2014

Pre WOD
General warmup. Quads, hamstrings and shoulders are the focus today.

2 Person Teams
2 Rounds

2,000m Row
30 Burpee Pull-ups
*1 person working at a time. Switch every 500m.
*Alternate Burpee-P/U reps

Each of you will Row 1,000m per round in 500m sets.
The Burpee Pull-ups will be done in alternating reps.

Post WOD
Roll out your legs really well.

12 / 26 / 2014

3 Rounds
5 Power Snatch, 135 / 95
20 Situps
6 min cap

Rest 1 min

3 Rounds
5 Power Clean, 185 / 135
20 Double Unders
6 min cap

Rest 1 min

3 Rounds
5 Deaedlifts, 235 / 175
15 Wall Balls
6 min cap

Rest 1 min

3 Rounds
5 Strict HSPU
15 Burpee over Bar
until finished

Each mini-WOD has a 6 min cap. If you get done early, rest. If you time cap you have 1 minute to get ready for the next WOD. Each WOD will be scored for time or rounds + reps.

12 / 23 / 2014

***ATTENTION***

UPCOMING HOLIDAY SCHEDULE

Christmas Eve Dec 24 – 1 Class Only 9:00 AM

Christmas Day Dec 25 – CLOSED

Day after Christmas Dec 26 – Two classes only. 9:00 AM & 5:00 PM

Knights Christmas Potluck Dec 27th – 6:00 PM
There is a signup sheet for the Potluck at the gym.

New Years Eve – Normal Morning Classes, 3:00, 4:00 and 5:00 PM Evening Classes Only. Closing at 6:00 PM.

New Years Day – CLOSED

Pre WOD
General warmup. We’ll start with opening up the hips and hamstrings Next, we will get the calves, pecs and delts.

EMOM 7 min
4-6 Ring Dips

We continue to work on our Ring Dips. Hopefully at this point you have been able to increase the difficulty of your reps, even if only for a couple of sets. The hollow body gymnastic position is key to keeping form throughout the range of motion. If you’re not familiar with what that is, please ask a coach.

For Time
30 Deadlifts (185/125)
20 Double Unders
25 Deadlifts (185/125)
20 Double Unders
20 Deadlifts (185/125)
20 Double Unders
15 Deadlifts (185/125)
20 Double Unders
10 Deadlifts (185/125)

Comp:  225 / 155

Here is where that dead start Deadlift work will help us cycle through more reps with stronger form than before. Who doesn’t love a WOD where the reps get lower each round? Efficient Double Unders will be the difference maker in this WOD.

Post WOD
Roll quads, hamstrings, glutes, calves and achilles. Lax ball the triceps

12 / 22 / 2014

***ATTENTION***

UPCOMING HOLIDAY SCHEDULE

Christmas Eve Dec 24 – 1 Class Only 9:00 AM

Christmas Day Dec 25 – CLOSED

Day after Christmas Dec 26 – Two classes only. 9:00 AM & 5:00 PM

Knights Christmas Potluck Dec 27th – 6:00 PM
There is a signup sheet for the Potluck at the gym.

New Years Eve – Normal Morning Classes, 3:00, 4:00 and 5:00 PM Evening Classes Only. Closing at 6:00 PM.

New Years Day – CLOSED

Pre WOD
General warmup. Today we will focus on our overhead position along with a good squat position. We will also hit the front rack stretch.

Ever 2 minutes for 10 minutes
1 Snatch (full)
*Progressive loading

We are going to use the straight-arm overhead strength and overhead stability we have been building during the Overhead Squat cycle here. There is an opportunity to PR your Snatch if your form is strong.

AMRAP 10 min
6 C2B Pullups
6 Thrusters (115/75)

Here is another very simply conceived Openish WOD, modeled after 13.5 If you need to rest at any point during the WOD make it in between movements. 6 reps each is low enough where each movement should be done unbroken. To maintain pace it is extremely important to find a rhythm in your breathing.

Post WOD
Roll your quads, hamstrings, glutes and lax ball the shoulders and upper back

12 / 20 / 2014

Pre WOD
General warmup. Shoulder work, squat work, and some movement efficiency review.

2 Person Teams
For Time

120 Double Unders
500m Row (Partner holds top deadlift, 275 / 185)
20 Burpees (alternating reps)
500m Row (Partner holds top deadlift, 275 / 185)
20 Burpees (alternating reps)
* Must “tag” partner when alternating Burpees
*Can only row while Deadlift is locked out

The Double Unders can be broken up however you want, but only one person moving at a time. After the DU’s person 1 Rows 500m while person 2 has the Deadlift fully locked out. Rowing stops if the bar is dropped. Burpees are done in alternating reps, tagging your partner before they can do the next rep. The next round of Rowing is done by person 2, while person 1 locks out the Deadlift. Then the WOD finishes with 20 more alternating Burpees.

Post WOD
Roll quads, hamstrings and lower back

12 / 19 / 2014

Pre WOD
General warmup. We will hit banded shoulder work along with squat work. Also, some wrist and forearm mobs.

“Cindy”
Amrap 20 minutes
5 Pullups
10 Pushups
15 Air Squats

Cindy, Cindy Cindy! Do whatever it takes to get those 5 Pull-ups unbroken. Push-ups become the derailer of this WOD, so keep your form tight from your shoulders all the way down to your ankles. Rxd Push-ups require the chest to touch the floor, but not the hips or knees. Keep your core tight and squeeze your legs and glutes, otherwise you’re not doing them Rxd.

Post WOD
Roll quads, hamstrings and lats

12 / 18 / 2014

Pre WOD
General warmup. The hamstrings, hips, calves and overhead position are the focus today.

Deadlift
3 – 3 – 3 – 3 – 3 – 3
*Progressive loading, dead start, clean grip

We are going to continue to work on our leg drive with these Deadlifts from the dead start, as well as the functionality of the clean grip. Warmup well, start moderately heavy, and add weight each set.

Amrap 15 min
30 Double Unders
6 Hang Power Snatch, 115 / 75

The WOD is an Open style workout similar to 14.1. With the addition of a scaled Open division for 2015 it is safe to say that the rxd Open workouts will be more difficult than in the past. 15 minutes will be daunting with the volume of Double Unders and the weight of the Hang Power Snatches, so work and rest appropriately.

Post WOD
Roll the calves and achilles, lax shoulders, t-spine and traps