WOD February 27, 2020

*6:30pm Olympic Lifting with Buck
*Day 27 of 50 Burpees a day February.

A.
Strength:
4 rounds not for time
6 overhead squat @ 65%
6 strict pull up (scale up to weighted)
6 strict ring dip (“)
(20 min cap)

B.
WOD:
3 rounds
400m run
15 hang power snatch (115/75)
10 overhead squat

WOD February 26, 2020

*Unwind and let go at 6:40pm Candlelight Yoga with Noelle.
*DAY 26 OF 50 BURPEES A DAY FEBRUARY

A.
Strength:
Front Rack Lunge
6×6 @ 60-65%
*following each set perform 15 of your best form military push up possible…slowly.

B.
WOD:
on a running clock…
4 rounds
20 Single arm overhead KB/DB lunge (53/35)
40 double under
then,
4 rounds
10 toe2bar
20 double under

WOD February 25, 2020

*6:30pm Gymnastics with Alejandro

Athlete Of the month Lauren Braun has written her very own hero WOD for us to enjoy today. Lauren was unanimously voted for by all of the coaching staff in recognition of her hard work, dedication, attitude and grit in the face of tough training. Lauren is a Labor and delivery nurse by night and a full time single mom by day and has managed to drop 40lbs in 2019 while commuting to train with us from Boulder Creek. Lauren you are BAD ASS.

“LOLO”
40 cal row/bike/ski
40 deadlift (135/95)
40 abmat sit up
40 single arm DB snatch (35/25)
4 tire flip
*40 for 40lbs lost

WOD February 24, 2020

*DAY 24 of 50 burpees a day February
*6:30 pm Powerlifting with Lily, De-load week

A.
strength/skill:
Build to a heavy complex of:
1 power clean
1 front squat
1 jerk
(15)

B.
MetCon:
on a running clock…
-3 rounds
3 power clean (135/95)
3 push jerk
3 front squat
-3 rounds
3 power clean (155/105)
3 front squat
3 push jerk
-3 rounds
3 power clean (165/115)
3 front squat
3 push jerk
-3 rounds
3 power clean (185/125)
3 front squat
3 push jerk



WOD February 23, 2020

*$10 @ 10am community workout, open to all levels!
*11-12:30pm Huskie Mash up triple WOD

10am WOD:
buy in: 25 burpee
then:
20-18-16-14-12
wallball (20/14)
pull up
then, close out: 25 burpee

WOD February 22, 2020

*9am members WOD
*$10 @ 10am community class, open to all levels!

WOD:
“Loredo”
6 rounds
24 air squats
24 push ups
24 walking lunges
400m run

WOD February 21, 2020

A.
Skill:
Inversion practice
6 min: max quality time upside down
-static holds
-wallwalks
-handstand push ups
-handstand walking

B.
MetCon:
16 min AMRAP
14 dumbbell snatch (50/35)
45 double under
8 strict toe2bar

WOD February 20, 2020

Day 20 of 50 burpees a day February, 9 days to go!
*6:30pm Olympic Lifting with Buck

A.
Strength:
Deadlift
5 min EMOM
3 reps @ 75-85%

B.
MetCon:
3 rounds, 1 min @ each station, :10 transitions
1. Power clean (60% of 1RM)
2. Burpees
3. Row (cals)
4. Deadlift (@ your PC #)

WOD February 19, 2020

*Unwind and let go with Candelite Yoga at 6:40pm with Noelle

A.
Strength:
Strict Press 6×3 @ 80-85%
(15 min)

B.
MetCon:
21-15-9
S2OH (125/85)
Box Jump (24/20)
Kettle bell swing (53/35)

WOD February 18, 2020

WOD FEBRUARY 18, 2020

DAY 18 of 50 burpees a day February.
*6:30pm Gymnastics with Alejandro

WOD:
4 rounds NOT FOR TIME
60 ft farmer dumbbell lunge (2×50/2×35)
250m row
4 tire flip (450/250)
3 rope climb
(45 min time cap)