Sat, 8/10

Warmup/Strength/WOD:
Bike ride ~ 7mi -->  ~1hr

Fri, 8/9

Warmup/Strength/WOD:

Strength:
Power Clean 5-5-5

WOD:
3 Rounds
10 Back Squats
20 KB Swings 

Results:

1. Shockwave: 5:46

   115# Back Squat
   44# KB

   
   

   Sideswipe:
   Hang Power Clean Sets of 3 @ 53-73-83-93-103-108
   3 Rounds Not for time
   500m Row
   10 HPC-83#

   
   

   Barricade: 4:55
   HPC-83-93-103
   Back Squat 105#
   KB 35#

   
   

   Alicia: 5:24
   26# Goblet Box Squats
   26# KB Swings

   
   

   Shannon: 6:43
   33# Back Squat
   26# KB Swings

   
   

   Ratchet: 5:57
   135# Back Squat
   53# KB Swing

Wed, 8/7

Warmup/Strength/WOD:

"Annie"
50-40-30-20-10
Double Unders
Situps

Results:

1. Starscream: 15:40
   Med Ball Deadlifts-14#
   Situps

   
   

   Prowl: 13:44

   
   

   Swerve: 15:22

   
   

   Alicia: 14:42

   
   

   Shockwave: 11:42
   Overhead Squat 1RM-130#

   
   

   Sideswipe: 9:07

   
   

   Bee: 19:28
   16" Box Stepups
   Situps

   
   

   Ironhide: 19:00
   18" Box Stepups
   Singles x 3

   
   

   Scrapper:
   Mobility
   Shoulder Press w/ 10# Dumbbells
   Shoulder Raises w/ 5# Dumbbells

   
   

   Grimlock: 17:19
   Jump Rope Singles x 3
   Situps

   
   

   Ratchet: 165#
   Overhead Squat 1RM

Tues, 8/6

Warmup/Strength/WOD:

3 Rounds
400m Run
12 Back Squats
21 Box Jumps 

Results:

Mon, 8/5

Warmup/Strength/WOD:

Warmup:

Coach Led

Strength: 

Back Squat 5-5-5

WOD: 

3 Rounds

15 Pushups

30 Weighted Lunges (front rack)
15 KB Swings

 

Results:

Swim Wod at home
3 rounds
100 strokes
10 faux bar muscle-ups (using side of pool get out of water and get back in)
10 pushups
10 slow air squats

~16min to finish

Sat, 8/3

Warmup/Strength/WOD/Results:

Fri, 8/2

Warmup/Strength/WOD:

3 Rounds
1:00 Minute at each station
Count total reps for round (like fight gone bad)

Burpees
Push Press
Box Jumps
Thrusters
Ring Rows 

  

Results:

 

Wed, 7/31

Warmup/Strength/WOD/Results:
1000m row
30 pullups
1000m row
(not for time) 

Tues, 7/30

Warmup/Strength/WOD:

Results:

Mon, 7/29

Warmup/Strength/WOD:

Results:

Sat, 7/27

Warmup/Strength/WOD:

Results:

Fri, 7/26

Warmup/Strength/WOD:
Strength day!

Results:

1. Bee:
   Clean work

   
   

   Ironhide:
   Clean work
   5-5-5
   then 30x1 at 73#

   
   

   Sideswipe:
   Clean work 73#

   
   

   Jazz:
   Clean work

   
   

   Swerve:
   Clean work

   
   

   Ratchet:
   clean work

   
   

   Mudflap:
   Box Squats w/ 18# KB
   Weighted lunges w/ 2x 18# KB's
   Bent over rows with 18# KB

   
   

   Shannon: 6:00
   Clean work
   then
   5 Rounds
   50 Jump Rope Singles
   30 Second Plank Hold

   
   

   Alicia: 6:00
   Clean work
   then
   5 Rounds
   50 Jump Rope Singles
   30 Second Plank Hold

(R to L): Ryan, Jax, Jorge, Angelica, Lindsay, Brian

 

Wed, 7/24 HAPPY BIRTHDAY TO ME!!

Warmup/Strength/WOD:

Results:

Sideswipe: 12:04
12" Box Stepups

Esme: 15:45
3 Rounds
150 Jump Rope Singles
15 Second Plank Hold
20 Bridges
No Strength: Worked on Mobility

Caleb: 11:50
2 Rounds
100 Jump Rope Singles
15 Second Plank Holds
20 Bridges

Ratchet: 19:42
150 JRS-24" Box

Bee: 18:12
Jumping Jacsk-18" Box Stepups
and Burpee Pullups as much as possible without band=)

Jazz: 19:51
150 JRS-20" Box

Shockwave: 20:00
24" Box

Rampage: 20:38
150 JRS-20" Box

Starscream: 15:31
3 Rounds
30 Box Stepups (24" Box + 25# plate)
30 Lunges
30 Abmat Situps

 

New sign for the box!!

Tues, 7/23

Warmup/Strength/WOD:

Results: