31 August 2013

HOTSHOTS 19

In honour of those firefighters who lost their lives in Arizona this summer, we will be participating in the Hotshots19 WOD.  This is open to the public and can be modified for any fitness level.  Please come out and join us!

"HOTSHOTS19"

6 rounds:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull UPs
400m RUN

30 August 2013

Warm up:  Glassman

Strength:  3-3-3 OHS (from floor)

WOD:
13 min AMRAP
Overhead barbell walk one blvd length
5 tire flips, each flip jump in and out of tire

29 Aug 2013

Warm up:
On the boulevard, one length of each:
High knee jog
High knee backwards jog
Front skip
Back skip
Grapevine
Sprint

Skill work:
Double unders
Skin the cats
Strict pull ups

Wod:  "Polish Crippler"
100 Burpees
*EMOTM stop and complete 10 DU/25 singles

27 August 2013

Warm Up:
Tabata row

2 x 1  wall walks
2 x 10 around the body KB swings
2 x 10 figure 8 (through the legs) kb swings
2 x 10 bottoms up Press

Hip/shoulder/achilles mobility

WOD:
EMOTM for Max Rounds
5 box Jumps
5 SDHP (55/75)
5 Push Press (55/75)

26 August 2013

Warm Up:
Tabata Parallette hopovers
Hip/ankle/calf mobility

WOD:
SPEED DEMON
Run 1600 m (timed)
Row exactly as long as it took to run 1600m
Then run 1600m

Skill:
OHS - light weight, for form

23 August 2013

WU:  2 rounds Run 200m, 15 kb swings, 10 air squats
hip & shoulder mobility

SHERISSE'S BIRTHDAY WOD "33"

3 Rounds - 3 mins on 1 min off
3 TTB
3 Burpees
3 Wall Walks
3 HSPU
(technically her birthday is tomorrow, but we wanted to maximize her ability to participate in her own lovely wod)

22 August 2013

WU:  Tabata Mountain Climbers then Tabata Walking Planks (up and down off forearms)
Hip & shoulder Mobility

WOD:

Sled drag is TIMER (t & b)
Dumbbell Power Cleans to Press
Double Unders
10ft (3m) Shuttle Sprints

21 August 2013

WU:  3 x 100m jog/10 air squats/5 TTB/15 sit ups

DAVID'S BIRTHDAY WOD
Happy birthday to my best buddy!

41 Calorie Row
41 KB Swings
41 Box Jumps
41 SDHP
41 Calorie Row

SKill work:  Snatch

20 August 2013

WU:  Coach's Choice

WOD:

7 Rounds
Bear Crawl one way/Sprint back
7 Hollow Rocks

19 August 2013

WU:  Coach's Choice

WOD:

Back Squats (Heavy)
Working up to your 1 RM

17 August 2013

WU:  Coach's Choice

WOD:

Run 500m/50 Box Jumps
Run 400m/40 Box Jumps
Run 300m/30 Box Jumps
Run 200m/20 Box Jumps
Run 100m/10 Box Jumps

16 August 2013

WU:  Coach's Choice

WOD:

Get out your running shoes cuz it's a 5K ladies & gents!

*compare to May 7th time

15 August 2013

WU:  Coach's Choice

SKILL:  3 x 5 Snatch

WOD:

8 MIN AMRAP
10 Wall Balls
5 Deadlifts (HEAVY)
10 Box Jumps

14 August 2013

WU:  Coach's Choice

WOD:  

13 MIN AMRAP
10 Overhead Lunges (Barbell or Plate depending on class size)
10 KB Swings
1 Shuttle Run (1 blvd length if you're woding outside)

13 August 2013

WU:  Coach's Choice

SKILL:

5x5 Sumo Deadlifts
5x5 Romanian Deadlifts

WOD:

6 MINS EMOTM
1 Front Squat (Heavy)
4 Box Jumpover Burpees

Crystal's face as she programmed this WOD!

12 August 2013

WU:  Tabata Grasshoppers & Frog Jumps

WOD:  10 MIN AMRAP
1 Wall Walk
8 Pistol Squats
4 HSPU

10 August 2013

Time for a good old fashioned chipper!

Warm Up:
Coach's choice

WOD:
100 DU
90 Air Squats
80 Sit Ups
70 Mountain Climbers
60 Parallette Jumpovers
50m Farmer Walk (blvd length and back)
40 Dumbbell Snatches (total)
30 Overhead Squats
20 Pull Ups
10 Push Ups

9 August 2013

It's cleaning day!

Warm Up:
Junkyard dog
Burgener
Skill Transfer

Skill Work:  Clean technique

WOD:  1RM Squat Clean

Today we are working to a one rep max heavy squat clean.  Use the whole class to get there.  If you are working on your technique, you will stay light and work on form.  If you're intermediate on your technique, use the first part of the class to dial it in, then move up in weights.

Your coach will direct you on this one, please check before adding weight if you are in the beginner/intermediate zone.

Dial in the technique before going heavy.  Get comfortable in the hole.

8 August 2013

Warm Up:

400 m Run

3 x 5 Push Ups (1 set wide arm, 1 set tricep, 1 set triangle)

Svea conquers her rope climb

10 GHD Sit Ups

10 GHD Back Extensions

Skill Work:  Open gym gymnastic skill

WOD:

10 MIN EMOTM:

2 t & b shuttle sprints

1 rope climb (sub 3 pull ups)

7 August 2013

Warm Up:
200 m jog with arm circles
2 x 10 Wall Squats
3 x 1 Wall Walks
3 x 5 HSPU

Hip Mobility/Shoulder Mobility
~Hip floss, pigeon, couch stretch, deep squats, shoulder pass thrus, band stretches, wrist circles

Compared to a 21, 097 m row, 1000m will be peanuts

WOD:
Row 1000m (can be done at beginning or end, this wod will stagger start with groups of four at a time)
Then immediately following:
7 Pull Ups
7 Overhead Squats

Be sure to record your 1000m time for your log books.

6 August 2013

Warm Up:
100 Double Unders

Shoulder & Hip Mobility

Skill Work:  Squat Depth/Overhead Squats

WOD:
3 Rounds:
30 Wall Ball
5 TTB

5 August 2013

Warm Up:
3 rounds of Cindy

Tire flips:  ensure lumbar curve is maintained throughout the lift

WOD:
Run 1600m
25 m Tire Flips
100 m Sandbag carry
25 m Sled Push

3 August 2013

Warm Up:
Coach's choice

WOD:
"GRIFF"
Run 800 m
Run 400m backwards
Run 800 m
Run 400m backwards

Dodge cars as necessary.

2 Aug 2013

Warm Up:
3 Rounds:
100 m sprint
10 Parallette hopovers
2 each side TGU
1 Wall Walk

Hip and Shoulder Mob

WOD:
5 Rounds:
7 Pull Ups
21 Burpees