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Monday 10/13/2014

6:00am, 7:00am(level 1), 6:00pm, 7:00pm

Strength:
Deloading the Power Clean
3 reps at 70% EMOTM for 3:00
5 reps at 60% EMOTM for 3:00
7 reps at 50% EMOTM for 4:00

WOD:
10 pull-ups
20 box jumps
30 sit-ups
15:00 AMRAP

** week 2 challenge reminder- refer to “Challenge Updates” post below- 90oz of water daily and 300 total leg lifts for the week. 90oz must be posted on the site daily!**

Challenge Updates!

Week 1 Challenge is behind us- we had nine athletes to complete the 4800m row. Great work, crew! You will have an opportunity to win something small for each week that you successfully complete. And something bigger at the end of the challenge if you have completed them all. Most importantly you will feel great about yourself!
Week 2 involves two elements:
1) to consume 90 ounces of water daily- this is based on the honor system but completion must be posted daily on the website to gain credit
2) 300 leg lifts on the Roman chair
We already have 4 athletes on the board!! Both elements should be completed by Sunday 10/19
Good luck!

Adventure Park tomorrow!

Don’t forget to get your waivers done today if you haven’t already! We are meeting at the gym at 9:00. If you live closer to the park or will need to leave before 11:30-12, you can meet us there at 9:30. We will do a short warm up wod before we climb.

Wednesday 10/8/14

Wednesday 10/8:
6:00am, 6:00pm, 7:00pm (level 1)

Strength:
Overhead Squat 2-2-1-1-1

WOD:
6 thrusters
:30 plank hold
12 (2 count) mountain climbers
300m run
5 rounds

*don’t forget your 4800m for this week- I believe we have 3 athletes who have already completed their challenge!

Monday, 10/6/14

Monday 10/6

6:00am, 7:00am(level 1), 6:00pm, 7:00pm

 

Strength:

power clean 2-2-1-1-1

WOD:

1 power clean to

5 front squats

10 hand release pushups

20 toe touch

5 rounds for time

 

*dont forget you 4800m of rowing this week!

 

 

Sunday, October 5, 2014

Sunday October 5:
8:30am

WOD:
200m run
6 Burpee box jumpsĀ 
4 rounds
200m run
12 box dips
4 rounds

Group effort: plate passes

***Extra Credit: Beginning today, you will see a weekly challenge posted on the board. You’ll have a space to add your name and keep track of your progress. Let’s keep this up until the end of the year.
Week 1: each athlete has 1 week to complete 3 miles or 4800m of rowing. This should take no more than 20-25 minutes and you can spread the mileage out any way you please. Come in on an active rest day and row during another class, row 400 before we begin the warm up, 400 when class is over, etc. Your choice. But get it all in by next Sunday morning. ***

EVERYTHING YOU NEED IS ALREADY INSIDE!