Tuesday, June 30, 2015

7 min Amrap 7 C2B 7 Straight leg AbMat sit-ups  -----Rest 3 minutes---- 7 min Amrap 7 Box Jumps 7 HR push-ups   -----Rest 3 minutes---- 7 min Amrap 7 Alt Pistols (total) 7 Burpees   

Monday, June 29, 2015

5 sets  1 1/4 Front Squats x 2 Build over the course of the five sets. .  7 RFT  15 Hang Power Clean (65/95) 30 Dubs/60 200m run/row       Awesome showing Sunday at our Annual Summer Meet by our hard working lifters!!  In their weight classes: Juliana Lentz - 1st place Peyton Finch - 1st... Continue Reading →

Open Gym Sunday

Just a reminder: We are hosting The Annual Northshore Summer Meet this morning. We will have open gym (10-11) however, the barbells, platforms and weights are reserved for the Meet lifters to warm up. Please feel free to use the rig, balls, AirDynes, rowers, field, boxes, etc.  Female lifters begin at 9:00, maLes at 11:00.... Continue Reading →

Friday, June 26, 2015

5 RFT  100m swim/400m run 10 OH KB squat-right (25/45) 10 OH KB squat-left (25/45) 20 KB SDLHP (25/45)   Oly 6pm Warmup 4x4 Sotts press (front) 5sec pause BS 3x2/bar up to 30% 1) Hip Sn+Sn 3/50 3/60 2x2/70 2) PPress from split 5x3/work up to heavy triple  3) Barbell lunge (6 total) 6/55%... Continue Reading →

Northshore Summer Meet

This Sunday, June 28th we are hosting a USAW Sanctioned Olympic Lifting Meet. There's still time to register!!  Divisions are by weight class, ages -youth & adults    

Wednesday, June 24, 2015

Emom8 Deadlift x 3 @65% . 8 min Amrap 12 KBS (35/55) 12 Box Jumps (20/24) . Rest 3 mins . 8 min Amrap 12 T2B 12 Burpees    Oly 7pm Warmup Sotts press (fr rack) 4x4 5sec Pause BS 3x2/30% 1) Cln+FS+Pause in dip Jerk 3/55 3/65 2x3/75 2) Sn Bal 3/65 3/70 3/75... Continue Reading →

Tuesday,June 23, 2015

3 RNFT 10 Plate Walk Ups/ 0:60 HS Walk practice/ 0:30 HS hold 0:30 L-Sit from pull-up bar Max UB Dubs/0:60 Dub Practice .  3 RFT 25 WallBalls (14/20) 20 Straight Leg AbMat Situps  15 G2O (75/115)     

Monday, June 22, 2015

4 sets of: Pause FS x 1 + 2 FS (4 seconds in bottom of squat, then 2 FS with no pause) . 10min Amrap 15 Burpees 10 Hang Power Snatch (65/95) 5 OHS  50m Sprint . Fitness Option: 10min Amrap 15 Burpees 10 Alt DB Snatch (25/45) 5 DB Goblet Squat (25/45) 50m Sprint... Continue Reading →

Friday, June 19, 2015

There is a big swim meet at the club Friday afternoon. All classes except the 5pm will have a swim WOD. 5 pm will WOD in the box. For Time: 800m run/200m swim 100m farmers carry (35/55)*/100m Slam Ball toss (10/20)** 400m run/150m swim 100m farmers carry (35/55)/50 Ball Slams (10/20) 200m run/100m swim 100m... Continue Reading →

New Saturday Class Times

Starting this Saturday, June 20th our Saturday schedule will be 8:00 & 9:00am. There will be NO 10:00.  You guys will get an earlier start to your weekend and still get your WOD in!!

Wednesday, June 17, 2015

Emom12  Even: 3 Power Cleans @75% Odd: 5 - 10 Strict Pull-ups (Adv-Wtd) . For time: 25 Thrusters (65/95) 25 OH Walking Lunges (R=1, L=2)(25/45) 25 Power Cleans  25 Burpees 25 Push Press  . Fitness Option: 3 RFT 10 DB Thrusters (15/35)  20 Alt OH walking Lunges (25/45) 10 Burpees 10 DB Push Press Oly... Continue Reading →

Tuesday, June 16, 2015

10 RFT : 200m run 10 HR Push Ups 10 Box Jumps (20/24) . Core: 3 RNFT 10 GHD 10 Dead Bugs 10 Strict T2B . Burpees Challenge (Optional): Intermediate = 10 Advanced= 20 Elite = 30    David & Tracey at Battle by the Bridge

Friendly Reminder

Friendly Reminder:We're excited to see everyone's enthusiasm and desire to do ancillary work to get stronger, better & faster. However, space is limited. If you'd like to work on something other than the class WOD, you HAVE to ask the coach IF there's room & where you can train. During class times, the class is... Continue Reading →

Friday, June 12, 2015

4 RFT 200m Swim / 800m run 20 KB Clean (10 R + 10 L) (35/55) 15 Goblet Squat 10 KB SDLHP  .  Or Rain WOD . For time Teams of 2 Complete: 100 Wtd Straight leg AbMat sit-ups (10/15) 100 KB SDLHP (35/55) 100 KB Russian Twist *1 Partner working on reps at a... Continue Reading →

Thursday, June 11, 2015

3 Sets:3 Skin the cat (slow and controlled) 3 Candlesticks 30 Sec L-Hang . For time: 10-9-8-7-6-5-4-3-2-1  Wall Balls (14/20) Burpees Box jumps (20/24) T2B ( V ups)   

Wednesday, June 10, 2015

OH Lunges - (from rack, increasing weight over the 5 sets) -Record heaviest set 5 sets x 6 (Alt R + L=2) . Then: . EMOM 20 Min Min 1 - 10 RDL (95/135) Min 2 - 15 KBS (35/55) Min 3 - Row (9/12 calories) Min 4 - 3 Wall Walks --------------------------------------------- Oly 7pm... Continue Reading →

Tuesday, June 9, 2015

Front Squat.     6 x 2 . For time: 20 Hang Power Clean (95/135) 10 Pull-ups 15 Hang Power Clean  15 Pull-ups  10 Hang Power Clean  20 Pull-ups  .  Fitness Option: For time: 20 Alt DB Snatches (25/45) 10 Pull-ups 200m row 16 lt DB Snatches  16 Pull-ups  200m row 10 lt DB Snatches ... Continue Reading →

Monday, June 8, 2015

3 RNFT: (for quality ) 10 HRPU 10 Ring Rows 10 Hollow Rocks . Then: . For Time: 80-60-40-20 Dubs/x2 20-15-10-5 S2O (55/75) 50m sled pull (70/105) 200m run     Oly 7pm Sotts press 4x4 lite Pause FS 4x2 lite 1) 3pos Sn (top down) Work up to 70-80% in 15min 1a) Snatch 4x1/@ 85%... Continue Reading →

Friday, June 5, 2015

50 - 40 - 30 - 20 - 10 Kong Slams (14/20) Ball 2 Toes (14/20) 100m Swim or 400m Run OLY 6pm Warmup Sotts press 4x4/ light weight 5sec pause squat 3x3/bar-light weight 1) Snatch 5/55 5/65 5/75 5x1/85 2x1/90 2) C&J 5/55 5/65 5/75 3x1/85 2x1/90 3) FS 5x4/75% of CnJ 4) Sn... Continue Reading →

Thursday, June 4, 2015

Deadlift 6 x 2 For Time: 21 Deadlift (135/185) 21 KBS (35/55) 50 Dubs/150 singles 15 Deadlift 15 KBS 50 Dubs/150 singles 9 Deadlift 9 KBS 50 Dubs/150 singles

Wednesday, June 3, 2015

7 RFT 10 Hang Power Cleans (65/95) 10 Thrusters (65/95) 10 Front Rack Lunges (65/95) 10 Burpees OLY 7pm Warmup Sotts press 4x4/ light weight 5sec pause squat 3x3/bar-light weight 1) Cln pull+Cln 5x2 work to heavy double 2) CleanJerk 5x1/ heaviest weight from (1) 3) Sn gr RDL pause&knee 4x4/ work up to 110%... Continue Reading →

Monday, June 1, 2015

Pause Front Squat (3 sec pause in hole)5 x 3 . 30-20-10 Front Squat (55/75) Burpees 200m run/row -------------------------------- Oly 7pm Warmup Sotts press 4x4/ light weight 5sec pause squat 3x3/bar-light weight 1) Hip Sn 5x2 work to heavy double  1a) Sn 5x1/last hip Sn weight 2) Slow to knee Cln pull 5x2/start @ 80%... Continue Reading →

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