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Group Warm Up
Skills: 30 Strict Knees to Elbows - no kipping
75 C&J for time.
Men: 95#
Women: 65#
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Buy Out Skills: 35-30-25-20-15-10 of Push ups and Plank (reps = seconds)
NEW EVENING CLASS TIMES: 5PM, 5:45, AND 6:30PM
Welcome Coach Shannon! Shannon will take all Wed. evening classes!
REST DAY
Holy Ambition means living with a large purpose in life. - Chip Ingram "Holy Ambition"
**NEW EVENING CLASS TIMES START TOMORROW!! 5PM, 5:45, AND 6:30PM. PLEASE MEET IN DESIGNATED WARM UP AREA! THANKS!
Greg..walking push ups.
Group Warm Up
Skills: C & J (135/93#) 5X3
Rest
You will perform max reps in 3 minutes at each station.
Hang Power Snatch (45/33#)
Rowing
Wall Ball
Double Unders
Back Extensions
*NEW EVENING CLASS TIMES BEGIN MONDAY! 5PM, 5:45 PM, AND 6:30PM. PLEASE WAIT IN RESPECTIVE AREA PRIOR TO CLASS TIME. THANKS!
Floor Wipers...
Warm up: 400 M Run. Group warm up to follow.
Push Press from Behind 5x3
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Rest
AMRI 10 minutes of:
7 Burpees
9 KS (1.5/1pd)
12 Sit ups
Post number of rounds to comments.
**NEW EVENING CLASS TIMES START THIS MONDAY!! 5, 5:45, AND 6:30PM!
NO CLASSES MONDAY, SEPTEMBER 7TH (LABOR DAY)
Luke...
REST DAY / MAKE UP WOD
Jeff...
Warm up: 25 Ab Mat Sit ups, 10 - 4 count Mountain Climbers, 25 Ab Mat Sit ups. Group warm up to follow.
100 M Bear Crawl
1 Mile Run
100 M Bear Crawl
Skills: "Amazing Grace" 15 rep sprint. Using your "Grace" weight, perform a series of 15 Clean and Jerks. If time allows, rest 3 minutes and finish the last 15 reps.
Rian and Brent...
Warm up: 20 lite Wall Ball Shots (16/12#), 15 Push Press with bar, and 10 Push ups. Jump rope for 2 minutes. Group Warm up to follow.
"Dating Sage" (by CF Santa Cruz Central)
5 Rounds for time:
10 Power Snatches (95/65#)
15 Pull ups
20 Thrusters
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Warm up: 10 Pull ups, 20 Push ups, 30 Sit ups, and 40 Double Unders.
"SPRINT CINDY":
AMRI 10 Minutes of:
5 Pull ups
10 Push ups
15 Squats
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This is a hard fast sprint while hitting full ROM in each exercise.
Skills: "Amazing Grace" (not timed)
Men: 135#
Women: 83-93#
12 Cleans
12 Push Jerk
9 Cleans
9 Push Jerk
6 Cleans
6 Push Jerk
Your goal is to complete each lift with superior form so do not go too fast. This is your time to get used to working with the prescribed "Grace" weight. Emphasis will be on jumping and landing. Keep toes behind the line. If you jump forward or back you will have to repeat the lift.
REST DAY
Pukie in the house...AWESOME! Sign the wall!
"God mocks proud mockers, but he gives grace to the humble." Prov. 3:34
Group Warm Up
Max rep BW Back Squats
Rest
"Fight on Friday:
TEAM VERSION
4 Rounds for time.
20 Sprawls
20 Push ups
20 Sit ups
20 Squats
20 Sprawls
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Fight on Friday...[wmv]
There will be teams of two with both athletes working at the same time. Partner A will start with Sprawls while Partner B starts with Push ups. After the first round Partner B will start with sprawls and Partner A will start with Push ups, etc. Good luck teams!
Deadlifts, Thrusters, Tire Flips and oh my....
