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May 19th, 2017

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St. Mary’s Highschool Girls working hard! Well done ladies!

Today’s WOD

For time:

50 Burpees

THEN

3 Rds

25 wall balls

3 Rope climbs

THEN

3 Rds

12 T2B

12 Push jerks @ 135/95

12 Box Jumps

THEN

3 Rds

20/15 cal row

20 American KBS @ 1.5/1 T

THEN 1k run

Notes: – “it is, what it is” with a 40 min timecap

May 18th, 2017

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Today’s WOD

A. Go every 2:30 x 4 sets  Deadlifts x 5-7 reps @ 80-85%

+

10 min AMRAP

5 strict pull ups
10 Push ups

+

10 min partner plank challenge – switch as needed

Notes: – ensure form and position on every rep of deadlifts – Choose a plank position and stick to it, either elbows, hands or FLR

May 17th, 2017

IMG_7235Today’s WOD

A. Go every 2:30 x 4 sets – Front squat x 5-7 reps @ 80-85%

+

5 sets of:

5 Hang squat snatch/clean @ 115/75 – 155/105 (60% ish)

10 Box jumps @ 24/20″

100m sprint (Row or run)

REST 2 min b/t sets

+ For time: 1k row & 1k run

Notes: – run and row for total time, no rest

May 16th, 2017

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Today’s WOD

A1. Press x 5-7 reps @ 80-85%, rest 10 sec

A2. Hollow hold x 30 sec, rest 90 sec x 4

+

3 Rds for time:

25 Russian KBS @ 2/1.5

25 Burpees

Notes: – metcon can be done quickly, you just need to dig in and get it over with

May 15th, 2017

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Today’s WOD

“Beep Test”

+

With a 2 min timer:

1.1.1.1.1 Power snatch @ 80%

AMRAP meters on rower

REST 2 min x 4

+ Tabata pull ups (20:10 x 8)

Notes: – Beep test is a good test and warm up which will prep you for the rest of the day

May 13th, 2017

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Happy Family 🙂

Today’s WOD

With a partner
400m run with wall ball(one wall ball per pair)
100 Russian kb swings
75 burpee box jumps
50 overhead sit-up’s
25 hspu
50 overhead sit-up’s
75 burpee box jumps
100 Russian kb swings
400m run with ball

May 12th, 2017

Introducing Baby Avery Jane Millar 🙂

Congratulations to Hillary and Sandy on the Birth of their beautiful Daughter who was born on May 9th weighing in at 8 lbs 3oz.

Today’s WOD

A1. Back squat x 8-10 reps @ 75-80%, rest 10 sec

A2. Plank x 1 min, rest 2 min x 3

+

5 rds for time:

200m run

15 wall balls

250m row

15 wall balls

Notes: – keep moving on metcon, try going UB on wall balls