Coach Aj and Josh
Thursday, February 28, 2019
Wednesday, February 27, 2019
2/28/19- OTM
OTM: 10 Minutes Minute 1: 5 Power Snatch + 5 OHS (95/65) Minute 2: 30 Double Unders + 10 TTB
Tuesday, February 26, 2019
Monday, February 25, 2019
2/26/19- Row
20 Minutes Partner WOD Max Distance Row **Switch positions on rower after 10 laps on Broad Street **Score is distance at completion of 20 min
Sunday, February 24, 2019
Friday, February 22, 2019
2/23/19- Partner WOD
Mark D.
Partner Workout 8 rounds for time (ea partner) 3 Hang squat cleans 205/145 7 Kipping Pull ups *Must be kipping no butterfly 7 burpees to a low target pull up bar
Partner Workout 8 rounds for time (ea partner) 3 Hang squat cleans 205/145 7 Kipping Pull ups *Must be kipping no butterfly 7 burpees to a low target pull up bar
Thursday, February 21, 2019
2/22/19- 19.1
Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Woman throw 14-lb. ball to 9-ft target
Woman throw 14-lb. ball to 9-ft target
Wednesday, February 20, 2019
2/21/19- Banana Split
12 Minute AMRAP 12 Jumping C2B pull ups 12 Split R leg DL w/ db's 12 Split L leg DL w/ db's 12 Shoulder to OH * use the heaviest db's that you use to press OH
Tuesday, February 19, 2019
Monday, February 18, 2019
2/19/19- OT5M
Yoga Now available Tuesday and Thursday 10:15am and 7:15pm (30min) Sunday mornings 9:30-10:30am. Punch cards are available online.
Every 5 minutes for 4 rounds 30 Burpees 15 Box Jumps 30/24 Max Muscle Ups
Every 5 minutes for 4 rounds 30 Burpees 15 Box Jumps 30/24 Max Muscle Ups
Sunday, February 17, 2019
2/18/19- Biker Buddies
Colleen S.
Partner Workout 15 min AMRAP 30 WB 20/14 20/17 AAB Cals *both partners working at the same time, one partner on wb and one on the bike. When both finish switch places and complete the other movment. When both finish each movment move onto the next set (1 rd) 30 WB 20/14 20/17 Row Cals For Ex. Todd and Clayton, Todd Wall balls, Clayton Bikes they finish they then switch movmemts. Clayton wall balls and Todd Bikes. They finish this = 1 rd. Todd then Wall balls and Clayton Rows they finish then switch movements. Continue in this partern for 15 minutes
Partner Workout 15 min AMRAP 30 WB 20/14 20/17 AAB Cals *both partners working at the same time, one partner on wb and one on the bike. When both finish switch places and complete the other movment. When both finish each movment move onto the next set (1 rd) 30 WB 20/14 20/17 Row Cals For Ex. Todd and Clayton, Todd Wall balls, Clayton Bikes they finish they then switch movmemts. Clayton wall balls and Todd Bikes. They finish this = 1 rd. Todd then Wall balls and Clayton Rows they finish then switch movements. Continue in this partern for 15 minutes
Friday, February 15, 2019
Thursday, February 14, 2019
2/15/19- Open Tester
Joe F.
"Open Tester
AMRAP 20:
50 Wall Balls-
50 DU-
40 BJ, 24/20
40 TTB
30 Burpees
30 C2B
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups
Wednesday, February 13, 2019
2/14/19- Partners in Crime
Partner
AMRAP: 5 Minutes
5 Thrusters (95/65)
5 BFB
Rest 2 Minutes
AMRAP: 4 Minutes
4 Squat Snatch (115/75)
4 BFB
Rest 2 Minutes
AMRAP: 3 Minutes
3 C&J (135/95)
3 BFB
You go, I go format
Tuesday, February 12, 2019
2/13/19-Devil Burn
ABC- looking to improve your Oly lifts? Don't miss out, spots are filling up quick
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21-15-9
Devil Press (35/25)
HSPU
Monday, February 11, 2019
2/12/19- Death Row
Save the Dates:
April 27th -Spring Fever Masters Partner Comp
June 14th- In House Comp
September 28th -Scaled/RX Comp
OT2M
15/12 Cal Row
1 Squat Clean (225/155)
**Add 1 squat clean each round until no longer able to complete row and sqt cleans within 2 minutes
*****This is a weight that should be performed at single reps. If an athlete can do touch and go reps...add more weight*****
Sunday, February 10, 2019
2/11/19- Spin it
Yoga Now available Tuesday and Thursday 10:15am and 7:15pm (30min) Sunday mornings 9:30-10:30am. Punch cards are available online.
3 RFT
21 SDHP (75/55)
15 Push Press (75/55)
9 Cals AAB
3 Laps (600')
Friday, February 8, 2019
2/9/19- EMOM
Ana
EMOMx15
Min 1: 7 hang Squat snatches (find a wt to move UB and approx :30)
Min 2: 25 ab mat sit ups
Min 3 15/12 Cal Row
Thursday, February 7, 2019
Wednesday, February 6, 2019
2/7/19- Every 30
Joe and Kristen
10 minutes every 30 sec complete
3 DL standing on a plate 225/155
6 Push ups
Tuesday, February 5, 2019
2/6/19- Up
12 Minutes
30-20-10 reps for time:
TTB
Box Jump Overs (Each Rd the height Increases M 20/24/30, W 20 /22/ 24)
Remaining time, perform:
3 RM Power Clean
Monday, February 4, 2019
2/5/19- Thumper
Save the Dates
April 27th
Sprig Fever Masters
Partner Comp
June 14th- In House Comp
September 28th - Scaled/RX Comp
AMRAP: 20 minutes
20 Lateral Burpees over the bar
15 Back Squats (Bodyweight)
*bar comes from the floor
Sunday, February 3, 2019
2/4/19- Gerry's Ladder
AMRAP: 15 minutes
Complete with a partner
20 Deadlifts (275/185)
40 Power Cleans (185/135)
60 Wallball Shots (20/14)
80 KBS (70/53)
100 Double Unders
One Partner can work at a time. Split up work as you wish. On a 15 Minute Clock climb up the ladder to complete the 100 Double Unders – then retreat back down the ladder KB Swings, WBs, PCs, DLs – if you have enough time start climbing back up again. For example do 20-40-60-80-100, then 80-60-40-20, then 40-60-80-100, etc.
Friday, February 1, 2019
2//2/19- OPEN WOD 15.3
Save the Dates
April 27th- Spring Fever Masters Partner Comp
June 14th- In House Comp
September 28th - Scaled/RX Comp
Taylor and Chas
OPEN WOD 15.3 AMRAP 14 minutes 7 Muscle Ups 50 Wallballs (20/14) 100 Double Unders
OPEN WOD 15.3 AMRAP 14 minutes 7 Muscle Ups 50 Wallballs (20/14) 100 Double Unders
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