Wednesday 11.4.2015

Thuglife chooses us. 

Warm Up

Row 500m
+
3 Rounds:
10 KB Swings
10 Goblet Squats
10 Sit Ups
+
Mobility:
-Banded Squat
-Buddy Front Rack
-Lat. Smash
-Individual

Performance

A. Back Squat/Front Squat Complex
15:00 to build to a heavy set:
1 Back Squat + 1 Front Squat
*Unrack bar, perform back squat, re-rack bar and then unrack it in a front rack and perform front squat. 

B. 4 Rounds, NOT for time:
500m Row
15 GHD Sit Ups
15 Back Extensions

C. Mobility/Skill Work/Conversate

Sport

A. Back Squat/Front Squat Complex

B. EMOM x 12

Odd: 3-5 Muscle Ups
Even: 5-7 Strict HSPU

C. 4 Rounds, NOT for time:
500m Row
15 GHD Sit Ups
15 Back Extensions

Tuesday 11.3.2015

Tres Amigas.

Warm Up

3 Rounds:
:45 Row/:15 Rest
:45 Shuttle Run/:15 Rest
+
Barbell Warm Up (Coaches Choice)
+
Mobility:
-Super Couch
-Chest Opener
-Indivudal

Performance

A. Clean & Jerk Wave
EMOM x 10 x 1 rep
*start 40-50lbs below 1RM and climb each set, shooting for 90%+ on your last couple rounds

B. "Taco Chaser"

For time:

15-12-9-6-3
Power Clean (155/105)
*200m to start the workout and after each round. 

C. Floor Wipers 3x12

Monday 11.2.2015

Sunday Team WOD's have been a blast these past few weeks!

Warm Up

Run 400m
+
3 Rounds:
7 Wall Balls
7 Ring Rows
7 Push Ups

Mobility:
-Hip Complex
-Kicks
-Shoulder/Scap Smash
-Individual

Performance

"Terrapin"

4 RFT:

15 Burpees
12 Thrusters (115/75)
9 C2B Pull Ups

Cash Out:
Tabata Double Unders x 8 Rounds

Sport

A. Thruster - Build to a tough triple (Not a 3RM)

B. 3x7-12 UB C2B Pull Ups (Rest as needed)

C. "Terrapin"

Friday 10.30.1986

SMILE! You're on candid camera! JK, just mobilizing while I take crappy pictures :/

Warm Up

3:00 Bike/Row
+
Line Drills:
-Butt Kicks
-High Skips
-Karaoke
-Overhead Duck Walk
+
Mobility:
-Banded Hip
-Banded Overhead
-Side Lunges
-Indivudal

Performance

A. Squat Snatch - Heavy Single

B. "Alive Day"

Teams of two, AMRAP 20:00

Buy In: 800m Run each (alternating 400's)

AMRAP time remaining:

30 Power Snatches (95/65)
30 Overhead Squats (95/65)
30 T2B

Thursday 10.29.2015

Because Spike Ball is life.

Warm Up

- Coaches Choice

Performance

A. "Troublemaker"

AMRAP 15:00

9 Strict Pull Ups
12 Strict HSPU
14 GHD Sit Ups/28 Abmat Sit Ups
35 Double Unders

B. GOAT Work

Wednesday 10/28/2015

Zack, Kimbo, Liz, John Boy, and Jillian getting real filthy on Monday. 

Warm Up

-EMOM x 5
  5 Burpees + Shuttle Run (half, back, full, back)

-Barbell Warm Up (Coaches Choice)

-Mobility:
   Super Couch
   Banded Squat
   Banded Overhead
   Individual

Performance/Sport

WeightLifting Wednesday!

A. EMOM x 20

Min 1: Row 12 Calories
Min 3: 1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk (**Climbing each round**)

B. Tabata Handstand Holds x 8 rounds

C. 50 V-Ups AFAP

Tuesday

Deb, Bruce, Seb, Kelly and Johnny getting after "Filthy Fifty"

Welcome to the new site!! It's a work in progress, so hang in there while we iron things out. 

A. Deadlift - Heavy Double in 12:00

B. "Ah, Crap"
AMRAP 12:00
5-5-10-20-25-etc.
Deadlifts (275/185)
Push Ups
Lateral Hops (Over Bar)

C. Pallof Press 3x12, per side

Wednesday 9/30/2015

Congrats to Kelly and Steve on their podium finish at CrossFit EXP this weekend!

Warm Up

3 Rounds

Row :45/Rest :15
Jump Rope :45/Rest :15

Then

3 Rounds

Sprint length of gym, back pedal back

Mobility:

Kicks
Side Lunges
T-Spine Mobility
Hands Elevated Static Spiderman Lunge + Hip Raise + Rotation Watch Video

Performance & Sport

Overhead Squat – Heavy Triple (10:00)

Front Squat – Heavy Double (10:00)

Back Squat – Heavy Single (10:00)

Cash Out

5x :20 AD Sprint/:40 Rest