Jacque demonstrates flexiblity that I can only dream of. Great job lifting heavy all week crew! WOD Friday, July 311-1-1 Press3-3-3 Push Press5-5-5 Push Jerk 3 Rounds:1 Min Max Jumping Squats (get some air!)1 Min Knees to ElbowsRest 2 Min post loads and reps to comments
Sorry about the late notice, but I am not having any more Saturday classes in July. I am hoping to have classes in August, but I will post more details as I know them.
Focus: Cardio and funWarm-up: 400m Run, agility ladder, group active/dynamic warm-up, 5 x 50 M sprintsSkill/Specific Warm-up: Review WOD exercisesWOD: Fireman Over Board – 2 rounds – 200 M Med Ball Run + 10 Wall balls, Barbell raise, Zercher sand bag clean, rope climb, Sledge hammer.
More images from the Affiliate Cup Competition taken by Heather and her husband. Samantha’s blog post on the affiliate cup competition is really good.
Praveen and Ruth are proud parents of a little boy. You can find pictures on Facebook if you are friends with Praveen (and if you aren’t friends, what are you waiting for?). You will probably be getting pretty tired of these posts by Halloween, we have a lot of little […]
Focus: OHS Interval on the 4 minutesWarm-up: 400m Run, 10 back rolls, archer reaches, and snow angels200m Run, 2 rounds, first round with right arm, second round left arm DB weight 12, 15, or 20)7 reps: pull-ups, 1-arm DB thrusters, 1-arm DB sit-ups, 1-arm DB Overhead lungesSkill/Specific Warm-up: OHS 10 […]
Focus: Heavy lifting on a short intervalWarm-up: 200 single unders, Back rolls, shoulder mobility, etc. Skill/Specific Warm-up: Warm-up DL 5,4,3,2,1Level 4 – 120/90 KGLevel 3 – 100/75Level 2 – 80/60Level 1 – 60/45WOD: 10 rounds on 2:00 min interval1 x DL2 x Weighted Pull-ups3 x Weighted Dips4 x Weighted Sit-ups
Focus: Interval training, Warm-up: 400m Run/500m Row, 2 rounds of 9 reps – Ring pull-ups, ring supports, hanging leg raises, snow angels & Ws, good mornings w/bar, one arm DB sit ups, OHS w/dowel, one armed DB lunge (1-arm exercises should use right arm first round, left arm second round)Skill/Specific […]
Enlarge image Breanne brought the heat to Aromas! Yes, you read that right sports fans, 255 POUNDS or, for fans of the metric system, 115 KG! BAM! Also notice that one of her fellow competitors, Kristan Clever, is cheering her on. This was intensity at its best. Congratulations to Breanne […]
Focus: Interval training, Warm-up: 400m Run/500m Row, 2 rounds of 9 reps – Ring pull-ups, ring supports, hanging leg raises, snow angels & Ws, good mornings w/bar, one arm DB sit ups, OHS w/dowel, one armed DB lunge (1-arm exercises should use right arm first round, left arm second round)Skill/Specific […]