WOD September 6, 2021

HAPPY LABOR DAY! GET OUTSIDE, ENJOY THE BEACH AND THE LAST BIT OF SUMMER!

GYM CLOSED TODAY

WOD September 5, 2021

“Be sure the work you spend your time on is the work taking you in the direction toward your goals.”

8:30am Masters 45+ Mash Up


10am WOD: (Open for drop ins to beginners/first timers!)
25 Min AMRAP
With a Partner, one working at a time
20 Burpee Box Jump (24/20)
200m Medball Run Together (20/14)
30 Wallball (20/14)
200m Medball Run Together
40 Abmat Sit Up
200m Medball Run Together


WOD September 4, 2021

“Your actions speak so loudly that I can’t hear what you’re saying.”

“BEST FOOT FORWARD”

3 Rounds For Time:
100 Double Unders
20 Chest to Bar Pull-Ups
30 Single Dumbbell Box Step-overs

Dumbbell: (50/35, CRX 65/45, MRX 45/25)
Box: (24″/20″)



10am Triple Huskie WOD Mash Up:
“BEST FOOT FORWARD”
3 Rounds For Time:
100 Double Unders
20 Chest to Bar Pull-Ups
30 Single Dumbbell Box Step-overs
Dumbbell: (50/35, CRX 65/45, MRX 45/25)
Box: (24″/20″)
-REST 5 MIN
Build to a 1 RM
Full Snatch + 1 Overhead Squat
(12 Min)
right into…
Build to your heaviest Clean complex:
1 Power Clean + Hang Squat Clean + 1 Jerk
(12 Min Time Cap)
– REST 5 MIN
50 Burpees to a 6″ target

WOD September 3, 2021

“A dream doesn’t become a reality through magic, it takes sweat, determination and hard work.” -Colin Powell

A.
Strength:
Deadlift
4 x 3 DEAD STOP @ 70%
4 x 3 TOUCH’N’GO @ 75%

B.
MetCon:
10 Min AMRAP
15/12 Cal Row /12/10 Cal Bike / 200m Run
9 HSPU

-REST 5 MIN

10 MIn AMRAP
15/12 Cal Row /12/10 Cal Bike / 200m Run
9 Deadlift (225/155)

CRX Strict HSPU / 275/185 DL
Masters RX: 155/105 DL


WOD September 2, 2021

“Successful people aren’t born that way. They become successful by establishing the habit of doing things unsuccessful people don’t like to do” – William Makepeace Thackeray

A.
Gymnastic Strength:
5 x 5-10 Strict Ring Dip

B.
Snatch Drills/ Strength:
5 x 5 Muscle Snatch @ light enough weight to allow for no re-dip

C.
Power Snatch:
5 x 3 Power Snatch @ 65-70% 1 RM

D.
Snatch Accessory:
4 Sets @ 60% 1 RM Snatch
5 Snatch Push Press + 1 Overhead Squat

C.
1 Mile Run or 2K Row Easy Pace

WOD September 1, 2021

“If you don’t like something, change it. If you can’t change it, change your attitude.” – Maya Angelou

A.
Gymnastic Strength:
Strict Pull Ups
5 x 5-10 reps
-Use jumping negatives as MOD

B.
MetCon:
“Chipper!”
500m Row / 1K Bike / 400m Run
15 Unbroken Clean and Jerks (115/85)
500m Row / 1K Bike / 400m Run
12 Unbroken Clean and Jerks
500m Row / 1K Bike / 400m Run
9 Unbroken Clean and Jerks
500m Row / 1K Bike / 400m Run
*PENALTY: Every time the barbell set is broken: 500m Bike / 250m Row / 200m Run
(30 MIN TIME CAP)
Masters RX 95/65
CRX 155/105

WOD August 31, 2021

NEW CLASS ON THE SCHEDULE! WOD AT 4:30PM EVERY TUESDAY

A.
Bench Press
Set 1 & 2: 6 reps @ 73%
Set 3 & 4: 5 reps @ 78%
Set 5 & 6: 4 reps @ 83%

B.
MetCon:
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
Toe2Bar
Bar facing Burpees
(22 Min Cap)
Masters RX 75/55
CRX 115/85

WOD August 30th, 2021

“Well done is better than well said.” -Benjamin Franklin

A.
Core Values:
3 Rounds
:30 Hollow Hold
15 Banded Goodmornings
15 Banded Glute Bridges
:30 side plank each side

B.
MetCon:
20 Min AMRAP
2 Muscle Up (sub 5 pull up & 5 Dip)
4 Power snatch (135/95)
8 Box Jump Overs (24/20)
* on the 0-5-10-15 min mark: 500m Row / 400m run / 1K Bike
Masters RX: 95/65
CRX: 155/105

WOD August 29, 2021

“Choices reveal our intentions.”

8:30-10am Masters 45+ Huskie Mash Up

10am WOD:
With a Partner! (1 person working at a time)
1000m Row or 800m Run (Partners work together)
150m Sled Push (4×45)
then,
3 Rounds
50 Toe2bar
50 Burpee
50 Kettlebell Swing (53/35)
then,
150m Sled Push
1000m Row or 800m Run

WOD August 28, 2021

“we’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.”
-Bill Watterson

A.
Strength/Skill:
5 Sets
3 Squat Clean and Jerk @ 65-70%

B.
MetCon:
15 Min AMRAP
5 Bar Muscle Up (sub 8 GI Jane)
10 Single Dumbbell Hang Clean and Jerk(50/35)
15 WallBall (20/14)


10am Triple WOD Huskie Mash Up:
15 Min AMRAP
5 Bar Muscle Up (sub 8 GI Jane)
10 Single Dumbbell Hang Clean and Jerk(50/35)
15 WallBall (20/14)
-REST 5 MIN
Hero WOD
Schmalls
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings (53/35)
10 Handstand push-ups
Then,
Run 800 meters
-REST 5 MIN
Find 1 Rep Max Squat Clean
12 min Cap