9 / 30 / 2015

Deadlift
8 x 2 @ 85%
*Dead-start

These are dead-start today. We don’t want touch and go. You have a couple options, you can follow the bar down and come to a complete stop or you can drop and reset. Either way is fine today.

5 min clock
150 Double Unders
Max rep Burpees to 6″ target

Today is about “Gettin It”! You will go through the double unders as quickly as possible to leave yourself the maximum amount of time to get reps of burpees. You’ll only jump rope once.

Post WOD
Roll your glutes, hamstrings and calves. Get you shoulders and back with a lax ball.

9 / 29 / 2015

On the 3 minute for 24 minutes
1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

Your weight can be across or progressive. The reps DO NOT have to be touch & go. We’re not looking for pr’s here, just consistent reps that offer a good challenge.

Post WOD
Roll your hamstrings, glutes and quads. Get your upper back, traps and delts with a lax ball.

9 / 28 / 2015

3 Person Teams
21 min EMOM
Min 1: 200/150m Row
Min 2: 6 Strict HSPU
Min 3: Rest

When the WOD starts everyone is working at a position. Someone’s position will be resting the first minute, but the will fall in line and follow the order through the rest of the way.

Post WOD
Roll your quads, hamstring and glutes. Lax ball on the shoulders to finish.

9 / 25 / 2015

***ATTENTION***
There will be no 5:00 or 5:45am classes this week (9/21, 9/23 & 9/25). Coach Johnny will be out of town.

Front Squat
10-8-6-4-2
15 min clock

We’re going to hit a some volume today but also just a touch of heavy. Progressive load throughout the rep ranges. Start somewhere in the 60-65% range and end in the 85-90% range.

5-4-3-2-1
Front Squat @70% of your set of 2
10-8-6-4-2
Kettle Bell Swing

Post WOD
Roll your quads and glutes. Get your upper back and delts w/ a lax ball.

9 / 24 / 2015

***ATTENTION***
There will be no 5:00 or 5:45am classes next week (9/21, 9/23 & 9/25). Coach Johnny will be out of town.

20 min EMOM
Min 1: 40 Double Unders
Min 2: 12 Hang Power Cleans (115/85)
Min 3: 100m Run
Min 4: 8 STO (115/85)

Post WOD
Roll your calves, hamstrings, glutes and lax ball your delts.

9 / 23 / 2015

Deadlift
4 x 10
12 min clock

Take your time between sets. We’re looking to push your limits with good form. Do not overload yourself and slop through 10 sloppy reps. Pick something that is challenging that you can maintain form with. It’s easy to let form slip and just stand up. The real challenge is maintaining position throughout the entire range of motion, top to bottom.

Good Mornings
5 x 6
*same weight as last week

We added one set this week. Keep the weight the same as last week, so again don’t overload yourself. Focus on the range of motion more than weight.

Post WOD
Roll your hamstrings and glutes. Get your mid and lower back with a lax ball.

9 / 22 / 2015

***Announcement***
There will be no 5:00 or 5:45am classes next week (9/21, 9/23 & 9/25). Coach Johnny will be out of town.

7 min EMOM
Neutral Grip Pullups x 4

In keeping with changing the positions we pull from we are going with a netral grip. That means that your palms will be facing each other.

Team Barbara….ish
2 Person Teams
4 Rounds
20 Pullups
30 Push-ups
40 Sit-ups
50 GTO w/ Plate (45/25)

Here’s the rub, you can both work at the same time, but you must split the reps equally. You also must complete the total reps for each movement before moving to the next.

Post WOD
Roll your quads, triceps, lats and glutes. Get your chest and delts with a lax ball.

9 / 21 / 2015

***Announcement***
There will be no 5:00 or 5:45am classes this week (9/21, 9/23 & 9/25). Coach Johnny will be out of town.

8 min EMOM
1 Power Snatch + 2 OH Squats
@ 75-80% of power snatch

9 min Amrap
9 Wall Balls (20/14)
6 Burpee Box Jumps (20″)

Post WOD
Roll your quads, calves and glutes.

9 / 19 / 2015

***Announcements***
Today’s 10:00 class will be KnightsCamp only.

There will be no 5:00 or 5:45am classes next week (9/21, 9/23 & 9/25). Coach Johnny will be out of town.

Team Baseline…well not really
2 Rounds
500m Run (together)
80 Jumping Squats
60 Wall Ball Situps (20/14)
40 Burpees
20 HSPUs

This is 2 person teams. You will start with a 500m run together. The route for the run will be take off out the bay door and run to the turn around like normal, on your way back to the gym run to the hydrant and then back into the building. That will be 500 meters. After coming back from the run you may share the remaining reps of the round as you wish. Only one person working at a time. For the jumping squats we are not looking for height, we just want you to break your feet from the floor and then get back into a squat as soon as possible. The HSPUs may be kipping or strict, your choice.

Post WOD
Take to the blue mats and cure what ails ya.

9 / 18 / 2015

Bar Complex
4 Deadlifts + 3 Hang (Squat) Cleans + 1 STO

Take 20 minutes to go through the complex 7 times. The reps need to be unbroken. After the 4th deadlift, come back to at or above the knee and hang squat clean for 3 reps. After standing from the last clean you will go overhead however you wish. You can push press, push jerk or split jerk.

Post WOD
Roll your quads, hamstrings & glutes. Hit your delts and upper back with a lax ball.