Archive for June, 2016


WOD for Thursday 6-30-16

June 30, 2016

A) 10 Mins.  Technique- Hang Clean

B) 10 Mins. Find your 1 Rep Max:  Hang Squat Clean

C) For time: 15 Clean and Jerks @ 135/95  Run 1 mile, 15 Clean & Jerks @ 135/95.


WOD for Tuesday 6-28-16. Olympic Lifting @ 7pm.

June 28, 2016

A) Warmup/Technique–10 Minutes on your thruster.  Everyone.  No work capacity sub.

B) 5 Minutes- Row Technique.  If your technique is sound, please advance directly to…

C)  Jackie- For time 1000m row, 50 Thrusters @ 45/35, 30 Pullups.

We’ve programmed Jackie numerous times. Check your records for your PR and come prepared to beat it.






WODS for the week 6-27 to 7-1-16

June 27, 2016

FIRST,  please be advised that Kayla is away on Thursday and therefore, Olympic Lifting will move to Tuesday @ 7pm for this week.

Also- Monday, while technically challenging, is on balance less work than most Monday’s in this training block, therefore Tuesday is slightly harder than typical.

Monday-Short Duration, High Speed

3 attempts (minimum) for single best time of the following:

Fitness Athletes–  5 Burpee Box Jumps to 30″/24″, 4 Chest to Bar Pullups, 3 Cleans @ 155/105, 2 Shoulder to Overhead @ 155/105, 1 Lap Sled Push @ + 115/+75.

Competitors– 5 Handstand Pushups, 4 Cleans @ 185/125, 3 Ring Muscle Ups, 2 Split Jerks @ 185/125, 1 Rope Climb.

Tuesday- Technique

10 mins Row Technique Review and Practice, then:

JACKIE-  for time.  1000 m row, 50 thrusters @ 45/35, 30 pullups.

Wednesday-  Weighlifting

Deadlift- 10-8-6-4-2.  Go up Every set.

Dips (bar or ring) 4×8 @ 2-2-1-2.

Accessory TBD.

Thursday-  Olympic Lifting

10 Mins- Technical review of the Hang Clean

10 Mins- Establish your 1 RM Hang SQUAT Clean

For time- 15 Clean and Jerks 135/95,  run 1 mile, 15 Clean and Jerks 135/95

Friday- Long Duration

For time: 100 doubles, 90 Air Squats, 80 Situps, 70 Pushups, 60 KB Swings, 50 Box Jumps, 40-0 M run, 30 Push Press @ 95/65, 20 Burpees, 10 Deadlifts at 275/185.  Should look familiar….




No Yoga! Instructor Ill. Open gym still on.

June 25, 2016

Athlete’s please be advised, Heather has taken ill and therefore I must cancel yoga tomorrow.  Open gym remains at it’s regularly scheduled time 10 to noon.




WOD for Friday 6-24. Weekend schedule

June 24, 2016

Yoga Saturday at 8:45.  Open Gym at 10-12.  Sunday, Open Gym is 10-12.


Friday’s WOD  (Last performed on 10-16-15)

4 Rounds for time:

40 KB Swings 24/16,  30 Wallballs 20/14 to 10/9,  20 Burpees,  10 Box Jumps @ 30″/24″

Mandatory 3 minute rest between rounds.

Scale the KB swings to Russian/Eye level swings.

Scale the wallballs with reduced height.

Burpees don;t scale.

Scale the Box Jumps with step-ups.

With the exception of the box jumps, all of these movements are something you can keep grinding through even when severely fatigued.  Remember you have a 3 minute break between rounds, so push hard and don;t pace too much too soon.

This workout caps at 40 minutes.


WOD for Thursday 6-23-16

June 23, 2016

Thursday-  Olympic Lifting

A) Technique– 10 Mins Tall Snatch.


B) Work Capacity–5 rounds  for time of-  9 Snatch Grip Deadlifts,  3 Hang Power Snatches, 6 Overhead Squats @ Fitness athletes 95/65, Competitors 115/80.


Please recall that Olympic Lifting class is Thursday’s at 7pm.  Get Kayla’s expert eye on your efforts and improve these very precise, technical and athletic movements.




WOD for Wednesday 6-22-16

June 22, 2016



A) Shoulder Press 10-8-6-4-2.

B) Back Squat 10-8-6-4-2.

Try to go up each set.

Accessory Lifts

A1) Fitness Athletes– Single arm, seated dumbell press 3×8 across (weight stays the same).  Competitors– Handstand Pushups 3×8.  Find a way to make 3×8 challenging.  Any mix of strict, kipping and possibly from a deficit.

B1) Fitness and Competitors- 3×8 Barbell Good Mornings, tempo controlled at 2-1-2-1.