Warmup
pizza game
hungry hippos
Partner WOD:
10 rounds for time:
1 partner- Dumpster run
1 partner- max reps sit-ups / max reps kettlebell swings
For the first 5 rounds, one partner will run about 100 meters while the other partner does as many sit-ups as possible. For the following 5 rounds, instead of sit-ups, athletes will complete kettlebell swings.
2017 05 06
WOD
muscle up progressions
today we are going to just focus on the muscle up – we will start from the very beginning and work our way up into some strength work in the dip and pull-up
2017 05 05
Tabata
Tabata Row for Calories
rest 5 min
Tabata wallballs
Tabata is 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds (4 minutes). Score is the total number of reps performed.
2017 05 03
WOD
Run 550 meters
30 pull-ups
50 abmat sit-ups
30 push press
Run 550 meters
Today is our first chipper in the new box! Make sure to pace yourself , breathe, and focus on form! Most importantly enjoy your workout! We are here to have fun and improve our lives!
2017 05 02
Skill:
Squat practice
WOD:
3 Rounds for Time:
25 Air Squats
50 Double Unders/150 Singles
Core Work:
4 sets of:
1 minute plank
30 second rest
30 second hollow body hold
30 second rest
45 second side plank (each side)
30 second rest
2017 05 01
SKILL:
Deadlift Technique practice
WOD:
1 RM Deadlift Day
Deadlift 5-4-3-2-1 (reps)
Today we work up to a 1 rep max deadlift. Make sure to keep your technique and form as the number one priority today. We will start with a couple warmup sets then hop into our heavier work. Starting with a set of 5 reps, we will increase our weight each set while decreasing the number of reps we accomplish. Once you get to your last set, take a deep breath, keep your technique on point, and give it all you’ve got! Lets start getting our max lifts recorded as we go into working on building more strength and conditioning.
2017 04 30
Working on some gymnastics today. We start off with some skill work to get familiar with handstands and the rings and finish off the day with some extra core work (who doesn’t want an awesome core?)
Skill:
Handstand work
WOD:
15 min EMOM (every minute on the minute)
5 strict pullups
5 strict ring dips
30 second hollow
2017 04 23
Run, Press, Run – we’ve only got one round today so push hard and don’t look back
WOD:
2 Riverside Laps
30 HSPU
2 Riverside Laps
Scaled:
level 1: 45 incline pushups
level 2: 55 push-ups
2017 04 20
Today we stick with a nice little AMRAP with some simple movements – keeping with our theme of simplicity and moderate intensity to get back in the swing of things or find a good starting point for the new members. Try to find a good quick pace that you can keep throughout the entire 15 minutes without burning out.
4-19-17
WOD:
15 minute AMRAP
25 Double Unders/75 singles
20 KB swings (53/35)
15 ABMAT sit-ups
2017 04 18
We’re taking it back to one of the classics today. Think of it as a sprint with weights… 3 rounds, 2 movements, and lots of heart! Forget asking “what’s your bench?” Instead ask “what’s your Fran time?”
WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pullups
2017 04 17