7-1-15 Coaches Birthday WOD (Kir, Jeremy, Hailey, KT)

7-1-15 Coaches Birthday WOD (Kir, Jeremy, Hailey, KT)

Teams of 2

2 Rounds For Time:

10 Wall Walks

20 Hang Snatches 135/95

20 Box Jumps 30/24’’

30 OHS 135/95

30 TTB

40Du's

40 Pull Ups

50 Hang Power Cleans 135/95

50 Ring Dips

No Challenge: Set up for WOD

*35 min Time Cap

*Note: Teams of one then cut reps in half and do 2 rounds...

6-30-15 WOD

Team 10k or Individual 5k

Challenge: Prep for the long adventure!

*Athletes: Come fully hydrated. It’s hot out there and even though it is cool inside, you maybe dehydrated!

*Coach Note: maybe do a dynamic group warm with w/ class so they get done by 5-10 after class begins to get you beginning the class. 10k/5k is long which can be challenging for time with equipment…

6-29-15 WOD

10min amrap

5 power cleans

7 hspu

9 burpee over bar

Challenge: press 5x5

6-26-15 WOD

5 Rounds

2 min AMRAP

6 burpee box jump overs

6 toes 2 bar

1 min rest

*Score each round, start new each round

Challenge:

15 min to complete

5X3 overhead pause squats

(13x1)    (down, bottom, up, top)

6-25-15 WOD

21-15-9

Deadlift

strict supine ring pull ups

Challenge:

15 min gymnastics practice

5 min Handstand work

5 min ring work

5 min your choice!

6-24-15 WOD

3 rounds

50 Du’s/ 150 singles

30 push press

30 sit ups

Challenge:

Max Handstand push ups

1 min rest

Max dips

1 min rest

max push ups,

*No pausing, If you pause your done

6-23-15 WOD

10 min AMRAP

1000m row buy in

6 hang power cleans

12 jump over bar

Challenge:

superman hold for time

6-22-15 WOD

21 front squats

400m run

15 front squats

400m run

9 front squats

400m run

Challenge:

Death by strict pull ups

every min on the min add 1 strict pull up

6-19-15 WOD

Partner Karen

300 Wall Balls

Challenge: Pause Back Squat. 7X2 Hold Bottom Position 4 Full Seconds.

6-18-15 Jaylin/Noah/Jaleh WOD

Jaylin & Noah's B-Day WOD

DT

5RFT

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Challenge:5X3 Split jerks

6-17-15 WOD

10 Min Amrap

7 HSPU

9 TTB

12 Ring Dips

Challenge:

Work in 4 Rounds

20 Seconds of Cumulative L-sit from hang position or Max Sit Ups Sit Ups

20-40 Du’s

Side Plank 30 Seconds (switch each round)

6-16-15 WOD

20 min Amrap

Run 400 or Row

20 Burpees

Challenge: Strict Dumbbell Press or Push Press. 5 Sets. Reps Depend on Load.

6-15-15 WOD

6-15-15 Monday

4 Min Amrap

4 Chest 2 Bar

4 Box Jump Overs

Rest 4 Min

6 Min Amrap

4 Chest 2 Bar

6 Box Jump Overs

Challenge:

3 Sets of 10 Weighted Alternating Front Rack Lunges

6-12-15 WOD

*Note If you are doing the Summer Sizzle, Rest day!

“Grace”

30 clean and Jerks 135/95

Challenge:

1 min wall balls

1 min rest

1 min wall balls

6-11-15 WOD

12 min AMRAP
4 strict pull ups
8 Hand release push ups
32 Du's

Challenge:
100 sit ups for time

SUMMER SIZZLE 15'

Begins 9am to noon. Slip and Slide FUN after the comp. Compete/Volunteer/Donate for your chance to win FREE MEMBERSHIP, and local business goodies.

THANKS:
Windermere Real Estate Columbia River Gorge

KILL CLIFF

PROGENEX

Taqueria El Rinconcito

Katie’s MoJava

Amrap Nutrition

Strawberry Mountain Salon, Spa and Gym

Mccoy-Holliston Insurance

Everybodys brewing

Skamania Chiropractic and Rehabilitation, llc

DL Designs

6-9-15 WOD

10min AMRAP

6 HSPUS

9 Toes 2 Bar

12 burpee’s

Challenge:

2 min max supine ring pull ups

6-8-15 WOD

4 Min Amrap
2 Deadlifts
2 Box Jumps 24/20''
4 Deadlifts
4 Box Jumps
keep adding 2

Rest 4 Min

6 Min Amrap
2 Box Jumps 24/20''
2 Deadlifts
4 Box Jumps
4 Deadlifts
keep adding 2

Challenge: Tabata Jumping Lunges

6-5-15 WOD

5 rounds

400m run

15 shoulder 2 overhead

10 C2B pull ups

*20 min time cap

Challenge:

Back squat 5x5 @ 65% to 70% one rep max

6-4-15 WOD

6 rounds

6 snatch grip deadlifts 135/95 (scale as needed)

5 hang power snatch

4 OHS

*15min time cap

Challenge:

bring Sally up Plank

*bring sally up to push up position, bring sally down to elbows, yep we are doing it again!

6-3-15 WOD

3X800m run

1 to 1 rest.

*rest the same length of time it took to run the 800

*20min time cap

Challenge:

take 10min to find your

Max standing long jump

6-2-15 WOD

3 rounds for time

500m row, sub 400m run if needed

15 burpee’s over bar

10 squat cleans 135/95 (scale as needed)

*15min time cap

Challenge:

front squat 5x3 shoot for around 65% to 70% for all three sets