Archive for June, 2015

Tuesday, June 30, 2015

Posted: June 30, 2015 by jmdimitri in WOD

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

Posted: June 29, 2015 by jmdimitri in WOD

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 place

Kiara Carter – 1st place & Best Female Youth Lifter

ChasityHowell – 1st place

Catherine Callan – 3rd place

Dan Leddy  – 2nd place

————————————

Oly 7 pm

Warmup

Sotts press (Sn Grip)

4×4

5sec pause BS

3×2/30%

1) Hip Sn+Low Hang Sn

5×2/work up to 75% 

2) Sn PPress

5×4/60-70% Sn

3) In the hole FS

4×3/work up to 75% of Cln 

Open Gym Sunday

Posted: June 28, 2015 by jmdimitri in WOD

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. Stop by the gymnasium to show your support!

Friday, June 26, 2015

Posted: June 26, 2015 by jmdimitri in WOD

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

4×4 Sotts press (front)

5sec pause BS

3×2/bar up to 30%

1) Hip Sn+Sn

3/50

3/60

2×2/70

2) PPress from split

5×3/work up to heavy triple 

3) Barbell lunge (6 total)

6/55% of clean

6/60

6/65

6/70

6/65
 

Thursday, June 25, 2015

Posted: June 25, 2015 by jmdimitri in WOD

3RFT

.

21 OHLunges (R+L=1) (25/45)

21 Ball slams (15/20)

15 GHD (Sc- V ups)

15 Ring dips (Sc-box dips)

9 Calorie Row

9 Deck Squats (35/55) 

 

Northshore Summer Meet

Posted: June 24, 2015 by jmdimitri in WOD

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

Posted: June 24, 2015 by jmdimitri in WOD

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)

4×4

5sec Pause BS

3×2/30%

1) Cln+FS+Pause in dip Jerk

3/55

3/65

2×3/75

2) Sn Bal

3/65

3/70

3/75

3) DB RDL

5×5/ahap w control