Jun 30, 2015

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...

Jun 29, 2015

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…

Jun 28, 2015

6-29-15 WOD

10min amrap
5 power cleans
7 hspu
9 burpee over bar

Challenge: press 5x5

Jun 25, 2015

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)

Jun 24, 2015

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!

Jun 23, 2015

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

Jun 22, 2015

6-23-15 WOD

10 min AMRAP
1000m row buy in
6 hang power cleans
12 jump over bar

Challenge:
superman hold for time

Jun 21, 2015

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

Jun 18, 2015

6-19-15 WOD

Partner Karen
300 Wall Balls

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

Jun 17, 2015

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

Jun 16, 2015

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)

Jun 15, 2015

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.

Jun 14, 2015

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

Jun 11, 2015

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

Jun 10, 2015

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

Jun 9, 2015

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

Jun 8, 2015

6-9-15 WOD

10min AMRAP
6 HSPUS
9 Toes 2 Bar
12 burpee’s

Challenge:
2 min max supine ring pull ups

Jun 7, 2015

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

Jun 4, 2015

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

Jun 3, 2015

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!

Jun 2, 2015

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

Jun 1, 2015

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