WODs 1.30.17-2.3.17 - New Bootcamp Classes Start This Week

We hope that everyone is feeling a good rhythm in the gym.  If not, it only takes a little consistency to get there. Make the decision to get your workout in even when you don't feel like it.  It can be a big difference maker.  If your struggling talk to a coach and get an accountability partner. 

Bootcamp classes launch Monday.  These classes will be many of the same movements as you see in a crossfit class done at lighter weights. It will be constant work with lots of sweat with just a few breaks. The classes will last 45 mins.  Please bring your friends to check it out. 

New Bootcamp class schedule:

5 AM M-W-F

11:30 AM M-W-F

5:30 PM M-T-W-TH (Child care available by appointment $5)

MONDAY

5 ROUNDS

10 HSPU

20 KBS 53/35

30 CAL ROW, BIKE OR SKI

35 MIN TIME CAP STRICT

TUESDAY

EMOM 12 MIN FROM RACK

MIN 1 5 BS AT 70% 1 RM

MIN 2 20 JUMP SQUATS

MIN 3 REST

THEN

15 MIN AMRAP

10 FR LUNGE 135/95

20 DL 135/95

50 DU

WEDNESDAY (Kelly and Staci's 20 year anniversary WOD)

20 Reps of each movement. Start anywhere and go in order.

  1. Push Ups
  2. Box Jumps
  3. Power Cleans 95/65
  4. Wall Balls 20/14
  5. SDHP 95/65
  6. OHS 95/65
  7. Barbell Curls 95/65
  8. T2B
  9. Tire Flips
  10. Thrusters 95/65
  11. Sit Ups
  12. Ring Dips
  13. Push Press 95/65
  14. Tire Hammers
  15. 20' HSW
  16. Burpees
  17. Lunges
  18. Cal Row
  19. Double Unders
  20. Hang Power Snatch 95/65

THURSDAY

30 MIN AMRAP

1 Snatch RX: 155/95  SCALE: A WEIGHT THAT ISNT IMPOSSIBLE BUT CHALLENGING TO MOVE EACH ATTEMPT ABOUT 80% OF YOUR 1 RM

3 C2B SCALE: BEST POSSIBLE PULL UP KIPPING, JUMPING, RING ROW FEET UP, RING ROW

5 BOX JUMPS 30/24 INCHES MALE AND FEMALE

FRIDAY PARTNER WOD

Teams of 2 or 3

3 Rounds

50 FS RX:115/75 Rx+ 135/95 Scale 95/65

50 Burpees over the bar- lateral or facing