Kids had a blast sending Troy off on his adventure!
Thursday 7.27.17
A Happy (belated) Birthday to the handyman himself - Bruce "B-Dawg" Philie.
1. "Timon & Pumba"
Teams of 2,
For time:
100 Calorie Row
80 DB Snatches (50/35)
60 Burpees
400m Walking Lunge
200 Double Unders
2. ROMWOD
Wednesday 7.26.2017
1. "Scar"
For time:
1 Mile Run
15-12-9-6-3
SDHP (95/65)
HSPU
2. EMOM x 10
Odd: 5 Deadlifts, heavy
Even: :30 Handstand hold (on wall)
Tuesday 7.25.2017
Three McGrath's slinging Wall Balls! ;)
1. "Zazu"
4 RFT:
25 Calorie Row
50 Double Unders
12 C2B Pull Ups
2. Back Squat
3x7, across
3. Core Work
Back Extensions: 3x15
GHD Sit Ups: 3x12-15
Russian Twists: 3x20
Monday 7.24.2017
To the girl who tried to carry Peanut Butter onto a plane - hope you had a very happy birthday!
1. "Simba"
AMRAP 15:00
21 Wall Balls (20/14)
15 Box Jumps (24/20)
9 Power Cleans (165/115)
2. Complex
2 Power Cleans + 1 Split Jerk
*Build to a heavy set
3. Weighted Dips
7-7-5-5-3-3-1-1
Friday 7.21.2017
Fitting.
"Dormamu"
AMRAP 45:00
800m Run
10 Deadlifts (315/225)
800m Run
50 Sit Ups
Thursday 7.20.2017
Running + Buddies = Ruddies
1. "Falcore"
Teams of three,
For time:
1000m Ski
100 Walking Lunge Steps
100 KB Swings (53/35)
100 Push Ups
60/40 Calorie Bike
2. ROMWOD
Wednesday 7.19.2017
Some of the crew from this past adventure-filled weekend. White water kayaking is the real deal!
1. Power Snatch
12:00 - hit a heavy single
2. "Cosmic Clutter"
3 RFT:
200m Run
15 Box Jumps (24/20)
10 Power Snatch (135/95)
3. Running
4x800m
Rest 2-3:00 between
Tuesday 7.18.2017
Congrats, Kristen!!
1. "Forgetful Fred"
For time:
50/35 Calorie Row
50 Wall Balls (20/14)
50 Pull Ups
50 Wall Balls (20/14)
50/35 Calorie Row
2. Front Squat
4x3 @ 85%+
3. EMOM x 10
10 HEAVY KB Swings
Friday 7.14.2017
Homeboy is ready for Fridays Hero WOD!
"Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Thursday 7.13.2017
Ryan with the freshest threads in the coaching game.
1. Goat Day
EMOM x 20
Odd: Goat 1
Even: Goat 2
2. ROMWOD
Wednesday 7.12.2017
Guess who's going back to the Granite Games for round two!? This gal!
1. Push Press
15:00 - Build to a heavy single for the day
2. "Capsize"
AMRAP 3
Push Press @ 50%
AMRAP 3
Max Pull Ups
AMRAP 2
Push Press @ 50%
AMRAP 2
Max Pull Ups
AMRAP 1
Max Push Press
AMRAP 1
Max Pull Ups
3. Cool Down & Mobility
3-5:00 Row/Bike/Ski at light effort
Couch Stretch x 2:00 per side
Tuesday 7.11.2017
Jen in her typical Wonder Woman pose :P
Head over to junkbrands.com and let us know what style/design you'd like to buy!
Order goes out tonight!
1. "Coastline"
For Time:
60 Wallballs 30/20lbs
30 Sumo DLHP 95/65lbs
40 Wallballs
20 Sumo DLHP
20 Wallballs
10 Sumo DLHP
2. Sumo Deadlift
5x3 @ 50% 1RM Deadlift
*Focus on speed and efficient pulling
3. Aerobic Work
3 x 5:00 Run/Bike/Ski
Rest 3-5:00 between
Monday 7.10.2017
Aint no party like a lifting party!
1. The Spaniard
2 RFT:
25 Calorie Row
25 T2B
25 Clean & Jerks (115/75)
2. Power Clean & Jerk
EMOM x 6
2 Reps, climbing
3. Core Work
10 Rounds:
:10 L-Hang (Pull Up Bar)
:50 Rest
Friday 7.7.2017
Say WHAAAT!? Aimee just showing off her handstand skillz. #neveralways
1. "Nicole"
AMRAP 20:00
400m Run
Max Reps Unbroken Pull Ups
2. Back Squat
5x5, across
3. Skill/Goat Work
Thursday 7.6.2017
Lila teaching Coach Ryan the finer workings of proper T2B's.
1. "Indy"
Teams of 3,
For time:
150 Calorie Row
120 KB Swings (53/35)
90 Single Arm KB Lunge Steps (53/35)
60 Calorie Skierg/Bike
2. ROMWOD
Wednesday 7.5.2017
Appropriate after Glen.
1. Midnight Moonshine
For time:
21-15-9
Front Squats (115/75)
T2B
HSPU
2. Strict Press
5x5, across
3. Weighted Pull Ups
7x3, climbing
Monday 7.3.2017
Regina getting all handstandy on the summit of Moosilauke.
**HOLIDAY HOURS IN EFFECT MONDAY & TUESDAY**
Monday: 5:30am Normal Class, Open Gym 9-12, 5-7pm
Tuesday: ONE CLASS @ 9am
"Ohana"
Against a clock set for 12:00
1:00 Max Double Unders
1:00 Max DB Snatch
2:00 Max Double Unders
2:00 Max DB Snatch
3:00 Max Double Unders
3:00 Max DB Snatch
Friday 6.30.2017
Those aren't spirit fingers... THESE are spirit fingers!