LAST SATURDAY’S FUN SPRING BREAK GROUP!!! SATURDAY DECK OF CARDS ACE 400 M RUN KING 10 BURPEE OVER A TEAM MATE QUEENS 10 DB SQUAT THRUSTERS JACK 10 PULL UP OR RING ROWS CLUB – WEIGHTED SHOULDER CARRY SQUATS HEARTS – HAND RELEASE PUSH UPS SPADES – TUCK JUMPS DIAMONDS – KETTLEBELL SWING
17.4 DONE! WARM-UP 60 seconds Single Unders 60 sec Light Jog on spot 60 Single Unders 60 sec Light Jog 10 naked bar Dl do this 2x foam roll posterior chain, using single leg, ham, but, side flank, quad 5 min EMOM 5 sets of 5 jumps *Use 2 light dumbbells held at your […]
LAST OPEN WORKOUT TODAY 17.4 ANNOUNCED AT 5:00PM ….. Weak skill, may I suggest HSPU and progressions to get to a walking Hand stand or just on the wall or strength you are missing! wod Rowing Conditioning 9 x 2:00min on, 30second off* Rest 2:00 after round 5 *This i s a preset […]
RELEASE CLASS TONIGHT …..HERE’S THE TEEN DOING THEIR THING! Warm up Banded leg work plus hamstring ball roll pec and peck minor with ball Line drills coaches teach hang power clean and Jerk no split STRENGTH Sumo Deadlift: or Bench Press 5 4 3 1 1 1 TEAM WOD | TEAMS OF 2/ […]
Love this pic. Christine teaching lifting tonight…. Emily at 9:00am do both classes. WHERE SOCKS WEAR SOCKS WARM UP 10 hanging lat pull ups 10 floor shoulder retractions wall squats will doing 20 wall circles, keep thumbs on wall, straight up and around 10 per position, banded shoulder work 5 burpees depth jumps 15 […]
LOOKING GOOD LADIES Last Day for 17.4 please organize a time to be judged with a coach. WARM UP 10 S L straight leg kicks 10 banded good mornings 10 banded bent over rows 5 burpees 10 hanging scapula pull ups 10 hanging Lat pull ups 400 m run Dowel work for OH Squats and […]
LOOKING GOOD LADIES Last Day for 18.4 please organize a time to be judged with a coach if you haven’t yet 🙂 WARM UP 10 S L straight leg kicks 10 banded good mornings 10 banded bent over rows 5 burpees 10 hanging scapula pull ups 10 hanging Lat pull ups 400 m run Dowel […]
TEAMS AND WINNERS FROM LAST WEEK! GREAT JOB GUYS SLED PULLING AND PUSHING IN THE POURING RAIN. Teams of 2 or 3 ……do all wods ……while one athlete is doing the wod the other athlete is doing the a section of the cardio when switch back to where you left off in the wod! […]
Having fun with our matching socks of shame! When you forget your socks you get one of these beauties. Ralph and Chelsea looking good:) 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups or […]
Teen Emma rocking her push press Weak Skill or Missed Strength Metcon (Time) 5x500m Row/600 m run – Rest 1 min b/t sets – Core and cond. 3-4 x Fabulous 5 10x Bicep curls 10x tricep kick backs 10 x medial, anterior and posterior deltoid raises
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