MONDAY 7-10-17

MONDAY
JULY 10

HAPPY BIRTHDAY Mike Tresler this WODS FOR YOU
Here’s to making the most of the Final 40’s Wishing you the best & looking forward to Seeing you Kicking Okole in “Hawaii-50″😉like you always do💪🏽

IMG_0809

 

 

WARM UP 2X
1 min jump rope
10 x Push up
10 X G2OH W/ medball
10 X Step ups
10 X Ring rows
10 X Lunge
10 X Bar taps
10 X Scorpion

WOD
FILTHY 49

For time:

49 Box jump,

24 inch box

49 Jumping pull-ups

49 Kettlebell swings, 1 pood
Walking

Lunge, 49 steps

49 Knees to elbows

49 Push press, 45 pounds

49 Back extensions

49 Wall ball shots, 20 pound ball

49 Burpees

*50 Double unders

 

 

 

FRIDAY 6-30-17

June 30th
Warm up
10 Min
RUN 200mOR ROW 250m
5X Extended inchworm
10x Banded goodmorning
10X wall balls
8 X Ring Row
20 sec couch stretch each leg

BARBELL WARM UP
3X 3 position Clean + 1Muscle clean

STRENGTH 15-20 min
Power Cleans
10 x 3 reps (65%)
*1:2 work:rest. We used 225 and just cycled through nice and smooth for some good strength work at a high heart rate.

WOD
AMRAP 20 min alt Rounds w a partner- or -SOLO rest how ever long it took you to finish the round.
5 Thrusters 95/65#
7 Hang Power Cleans 95/65#
9 Sumo Deadlift High Pull 95/65#
*Alternate rounds with a partner! I think Alec and I finished 14 rounds each, but I think I lost count somewhere in there…

WEDNESDAY 6-28-17

WARM UP 3X 10 each
200 m run
DOWN DOG FLOSS
SPIDER-MAN PUSH UP
STEP UP
Lat pull downs

 

STRENGTH 15 MIN
BENCH PRESS
Bench Press 1×3 at 70% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3 at 90% 1RM
Rest as needed between sets.

WOD

AMRAP 9 min
3,6,9…
DB Snatch 53/35#
Push Ups

*Rest 5 minutes

AMRAP 9 min
3,6,9…
Row Calories
Burpee Box Jumps 24/20

POST WOD
2-3 sets
wide grip pull ups X 7-10

Bulgarian Split squat x 10 reps each leg DB

Prone Plank Hold x 45 seconds
Rest 45 seconds

FRIDAY 2-19-16


HAPPY BIRTHDAY ERIN GREGERSON!!

imageWARM UP 3 Rounds
200 m run
10 inchworm push ups
10Lunge with instep
10 Step ups
10 Single leg deadlift
MOBILITY
WORKOUT 11.2MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20″)
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20″)
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20″)

Monday January 12th

ANNOUNCEMENT: TO A CHANGE IN OUR EVENING CLASSES

Starting today, MON- WED-FRI 5:30 Crossfit class is no longer power hour it is back to regular Crossfit class.

TUESDAY AND THURSDAY 5:30 & 6:30 Crossfit lite, MONTHLY MEMBERS IS WELCOME TO JOIN IM.
MON-THRU-FRI POWER HOUR HAS BEEN MOVED TO 6:30 FOR MORE intermediate to advance LIFTERS.

WARM UP
600 m run
2X 15 each
Instep lunge
Shpt
OH squat PAUSE AT BOTTOM
HIGH PULL
SPIDER-MAN PUSH UP

GROUP STRETCH

STRENGTH
BACKSQUAT
60%. 1X10
65%. 1X8
70% 1X6
75%. 1X4
80%. 1X4

CONDITIONING

15 min AMRAP
3 Power Snatch 65/95
6 T2B
15 DU

Wednesday November 5th

Warm Up

200 m run

Leg swings

Goodmornings

walking Quad Stretch

Mountain climber

Scorpion

Lunge bringing elbow  to ground each time

 

Strength

Deadlifts

5@ 75

3@ 85

1 @ 95image

 

 

Post WOD

Plank Holds 3X 1:1 (on/off)

 

 

 

Thursday August 21

Warm up

200 m run

Lunges

step ups

squats

Handstand hold 10 sec

 

10 min EMOM

Power Cleans

 

 

Met Con  AMRAP 12 min

10 HSPU

20 Box Jumps

10o M walking Lunge