NOTE:  As we continue to train we will not be posting the workouts on this blog anymore. Come to the gym each day and see what is scheduled!  :)

WOD~
25-20-15-10-5
Box jump 
Sit up (no feet anchoring)
Push ups

Post time to comments.

This is not goodbye

The Final WOD~ "Filthy Fifty"

We wanted to take a moment to thank everyone for allowing us to become a part of your life. We feel so blessed to have had this tremendous opportunity for so long. It is sad to have this chapter come to an end, because you are all family to us. Although the evening classes at our house are coming to an end, this is NOT good bye. We will still be volunteering our time and working with the community as we train at the local police and fire department.  We hope you join us.  Please know, you will always be a part of our family.  Plus, we can't let the weekend lake WODs or Hooverball simply be forgotten. So be ready.... as we enter a new chapter together!

Football Total

WOD~

CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a singal maximal effort for the lifts listed above. You will get 3 attempts to reach your max. The order must be followed. Total is the 4 max lifts added together.

then...

Tabata Slam ball

WOD~

10-9-8-7-6-5-4-3-2-1

SDHP (95/65#)

Lateral burpees

C2B pull ups

Post time to comments.

WOD~

DL 3x5

Then...

"Death by Burpees"

Tabata mash up

DL

Burpees

Yeah burpees! Post total count and weight sets to comments.

WOD~

3x3 Zurcher Squats

Then...

Row 800 m

Tabata Thrusters

Row 800m

Post weight sets and time to comments.

WOD~

Sotts Press Skill Work

Then...

AMRP15

7 HPC

7 PP

7 OHS

Post rounds to comment.

WOD~ " Annie Are You Okay?"

21-15-9

Row (calories)

Thruster 65/45#

DB Squat Clean

SDHP 65/45#

WB/Slamball

Burpees

Post time to comments.

WOD~

10-9-8-7-6-5-4-3-2-1

Bench Press

Strict Pull Up

No time limit, however, that being said you should still try to keep a steady pace with this. Try to maintain the same weight throughout the WOD if you can.

What's your favorite outfit to WOD in?

Post comments below about this picture..... for once Brett is speechless!

WOD~

Work up to your max Squat Clean

Then....

AMRP15 "Bear Complex" 135#/95# for all movements

5 DL

5 HPC

5 FS

5 PJ

5 BS

Post max weight and rounds to comments.

Deck of Cards

WOD~ "Deck of Cards"

In Teams:

Face cards are 10

Aces are 11

Number cars are their values

Hearts = Push ups

Diamonds = Pull ups

Clubs = Squats

Spades = Sit ups

Jokers = 500m row

Cycle through the whole deck and alternate w/ your team to finish.

WOD~

3 Rds

500m Row

12 Back Squat

21 Box Jump 24"

Post times to comments

JT

WOD~

Snatch Balance Practice

Then...

"JT"

21-15-9

HSPU

Ring Dips

Push ups

Post times to comments

MAX WEEK - DAY 3

WOD~

Max SP then...

3rds

50 squats

50 DU

(Embrace the suck people....yes, you too Brett)

Post weight set and time to comments.

MAX WEEK - DAY 2

WOD~

Max BS then...

AMRP15

5 DL 225/185#

10 K2E or T2B

15 Slamballs

Post weight sets and rounds to comments.

It's MAX OUT WEEK. Each day this week we will take the first portion of class to find out what are max amounts are for various lifts. We want to use this as a benchmark to see if we are making progress. That being said, it is cold out.... DAMN cold out, so we need to keep our muscles warmed up and rolled out.

WOD~

Max DL then....

"Fran"

21-15-9

Thruster

Pull up

WOD~ "Filthy 50" OR "Dirty 30"

50/30 reps of

Box Jumps

Jumping Pull ups

KB swings

lunges

K2E

PP

Back Extension

WB

Burpee

DU

WOD~

Shoulder Press 3x1

Push Press 3x3

Push Jerk 3x5

Post weight sets to comments.

WOD~

5 rounds

10 Snatches 95/65#

10 OHS 95/65#

10 wallball 20/16#

Post times and weights to comments.

WOD~

Grindy Style (A mash of "Cindy" and "Grace")

10 Rounds:

1 Clean and Jerk (135/95#)

5 pull ups

10 push ups

15 squats

Post time to comments.

WOD~

Tabata Time!

Double Unders

Box Jumps

SDLHP

Row

Burpees

Post score to comments.

WOD~

21-15-9

KB snatch Left

KB snatch Right

True/ring push ups

Post bell weight and times to comments.

WOD~

KB Snatch Work for 15 min

Then

AMRP15

4 HSPU

8 KB Swings...HEAVY

10 Pull ups

Then....

Body Blasters.... Burpee to Pullup to K2E.... 30 attempts.

Elizabeth

WOD~

Shoulder Press 3x5 then...

"Elizabeth"

21-15-9

Cleans (135/95#)

Ring Dips

Post weight sets and time to comments.

Happy New Year! We will see you on Tuesday!

Reminder, there is no class this Monday. We will see you all on Tuesday, Wednesday and Thursday!