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Sunday 8-3-15

Open Gym 10:00am – 12:00pm

Suggested WOD

“Pike”

5 Rounds of:
20 Thrusters, 75/55
10 Strict ring dips
20 Push-ups
10 Strict handstand push-ups
50M bear crawl

For Time

Chief_Pike2U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

Upcoming Events:

9-12-15 Powerlifting Clinic with Coach Ron.

quote openFor it is in giving that we receive. (Fquote closerancis of Assisi)

 

 
 

Saturday 8-29-15

TEAM WOD

Teams of three:
AMRAP 20
1-2-3-4-5-6-7-8- and so forth

Setup 3 stations:

WallBall Shots (20/14)
Toes to Bar
Deadlift (225/155)

Everyone starts at a different station and works at the same time. The first round consists of each athlete doing one rep at each station. The second round is 2 reps at each station, and so forth. Athletes cannot rotate to the next station until the whole team is ready to rotate. Take a knee until each station is complete.

Screen Shot 2015-08-28 at 10.29.54 PMA lot of PRs today! Great job!

Upcoming Events:

9-12-15 Powerlifting Clinic with Coach Ron.

quote openIf you want AC go to 24hquote closer Fitness. (ZULK)

 
 

Friday 8-28-15

WOD

A:

Pull-up PR day!

We are going to spend the first half of each class working on Max Effort PullUp attempts. To win a free PullUp T-shirt the PullUps must be unassisted (No bands). Strict, kipping or butterfly. Full range of motion must be met and a coach must count your reps. Guys shirts for 30 and 40, Girls shirts for 20 and 30. Have fun!!!

B:

Annie

50-40-30-20-10 of:
Double-unders
Sit-ups

HF9A8822_Snapseed

Upcoming Events:

9-12-15 Powerlifting Clinic with Coach Ron.

 

 

 
 

Thursday 8-27-15

WOD

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean + Jerk

Build over the course of the 8 sets to today’s heavy.

B.
Every minute, on the minute, for 15 minutes:
Clean or Power Clean x 2 reps
Burpees over Barbell x 6 reps

HF9A8010_Snapseed

Upcoming Events:

8-28-15 Pull-up PR day!

We are going to spend the first half of each class working on Max Effort PullUp attempts. To win a free PullUp T-shirt the PullUps must be unassisted (No bands). Strict, kipping or butterfly. Full range of motion must be met and a coach must count your reps. Guys shirts for 30 and 40, Girls shirts for 20 and 30. Have fun!!!

9-12-15 Powerlifting Clinic with Coach Ron.

 

 

 
 

Wednesday 8-26-15

WOD

A.
Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds between legs, and 45 before moving on
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds
Dumbbell External Rotations x 8 reps each @ 2020
Rest 60 seconds

B.
In teams of two, with only one partner working at a time…
AMRAP 6:
Max WallBalls

-Rest 2 Min

AMRAP 6:
Max Calorie Row

HF9A8305_Snapseed

Upcoming Events:

8-28-15 Pull-up PR day!

We are going to spend the first half of each class working on a Max Effort PullUp attempts. To win a free PullUp T-shirt the PullUps must be unassisted (No bands). Strict, kipping or butterfly. Full range of motion must be met and a coach must count your reps. Guys shirts for 30 and 40, Girls shirts for 20 and 30. Have fun!!!

9-12-15 Powerlifting Clinic with Coach Ron.

quote openForethought we may have, undoubtedly, but not foresight. (Naquote closepoleon Bonaparte)

 
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