Thursday, May 23, 2019

THURSDAY 190523615, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Katie HOLLEYMANThirty rounds of: •5 Wall ball shots, 20 pound ball•3 Handstand push-ups•225/155 pound Power clean, 1 rep — Source: SugarWOD RSS...

Wednesday, May 22, 2019

WEDNESDAY 190522 open gym6-715, 9-1130 Coach Gaela430-730 Coach Trevor 645-730 CF Kids Coach Katie/Gaela Fran21-15-9 reps for time of:• Thruster 95/65#• Pull-ups Back Squat 2-2-3-3Back Squat for load: #1: 2 reps @ 75% #2: 2 reps @ 80% #3: 3 reps @ 85% #4: 3 reps @ 85%...

Tuesday, May 21, 2019

TUESDAY 190521615 Coach Gaela, 9, 10 & noon Coach Brandon430, 530 & 630 Coach Gaela EVERY :90 sec for 5 rounds3 POWER CLEANS3 PUSH JERKS 5 ROUNDS FOR REPS1 MIN ROW CAL1 MIN DB ALT SNATCHES 50/351 MIN REST — Source: SugarWOD RSS...

Monday, May 20, 2019

MONDAY 190520615, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Kyle Front Squat 2-2-6-6-6-6Front Squat for load: #1: 2 reps @ 70% #2: 2 reps @ 75% #3: 6 reps @ 80% #4: 6 reps @ 80% #5: 6 reps @ 80% #6: 6 reps @ 80% AMRAP 105 SQ CLEAN 115/757 PUSH PRESS...

Friday, May 17, 2019

FRIDAY 190517615 Coach Gaela, 9, 10 & noon Coach Hayley430 & 530 Coach Gaela, Back Squat 2-2-6-6Back Squat for load: #1: 2 reps @ 60% #2: 2 reps @ 65% #3: 6 reps @ 70% #4: 6 reps @ 70% 18-15-12-9-6-3 reps for time:BurpeesT2b — Source: SugarWOD RSS...

Thursday, May 16, 2019

THURSDAY 190516615 Coach Gaela, 9, 10 & noon Coach Brandon430, 530 & 630 Coach Gaela, E2MOM 10 (5 sets)6 DB Bench Press4 Bent Over Barbell Rows2 Ring Dips all AHAP 2 rounds for max calories:• 1 min: 5 Snatch 135/95• 1 min: Max cal Row• 1 min: 5 Clean &...

Wednesday, May 15, 2019

WEDNESDAY 1905156-715 Coach Gaela, 9-1130 Coach Kyle430-730 Coach Trevor 645-730 CF Kids Coach Katie/Gaela Front Squat 2-2-6-6-6Front Squat for load: #1: 2 reps @ 70% #2: 2 reps @ 75% #3: 6 reps @ 80% #4: 6 reps @ 80% #5: 6 reps @ 80% For time:800m Run50 AMSU25 KBS...

Tuesday, May 14, 2019

TUESDAY 190514615 Coach Gaela, 9, 10 & noon Coach Lisa430, 530 & 630 Coach Gaela, Power Snatch 3×3Power Snatch for load: #1: 3 reps @ 70% #2: 3 reps @ 75% #3: 3 reps @ 80% 10 RFT4 Deadlifts 225/13510 WB 20/14 — Source: SugarWOD RSS...

Monday, May 13, 2019

MONDAY 190513615, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Katie Front Squat 4×6Front Squat for load: #1: 6 reps @ 60% #2: 6 reps @ 65% #3: 6 reps @ 70% #4: 6 reps @ 70% For Load:CLEAN & JERK LADDER – 7 MIN CAP25 DU (Sc: 15 Bar Hops)1...

Saturday, May 11, 2019

Compare To 1/13/181 round DT10 burpees2 rounds DT20 cal row3 rounds DT30 wall balls 2 rounds DT20 cal row1 round DT10 burpees 1 round Cindy 10 burpees 2 rounds Cindy20 cal row 3 rounds Cindy 30 wall balls 2 rounds Cindy20 cal row 1 round Cindy 10 burpee SATURDAY...

Friday, May 10, 2019

FRIDAY 190510615 Coach Gaela, 9, 10 & noon Coach Kyle430 & 530 Coach Gaela Overhead Lunge 3×10Overhead Lunge for load: #1: 10 reps @ 55% #2: 10 reps @ 65% #3: 10 reps @ 75% For time:2-4-6-8-10-12-14-16Thrusters 75/55BXJO 24/20 — Source: SugarWOD...

Thursday, May 9, 2019

THURSDAY 190509615 Coach Kyle, 9, 10 & noon Coach Lisa430, 530 & 630 Coach Hayley JENNYAMRAP 2020 OHS 45/3520 BSQ 45/35400m run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces...

Wednesday, May 8, 2019

WEDNESDAY 190508 OPEN GYM6-715, 9-1130 Coach Gaela430-730 Coach Trevor 645-730 CF Kids Coach Katie/Gaela Squat Cleans for reps1 min squat cleans 135/95, Rest 3 minutes1 min squat cleans 155/105, Rest 3 minutes1 min squat cleans 175/115, Rest 3 minutes 1 min squat...

Tuesday, May 7, 2019

TUESDAY 190507615 Coach Gaela, 9, 10 & noon Coach Evelyn430, 530 & 630 Coach Katie EMOM 83 FSQ Min 1-3 60%Min 4-6 70%Min 7-8 80% Amrap 1510 T2B 9 WB 20/148 burpees 7 cal row 6 Push-ups 5 C2B10 air squats After each round complete 1 bear complex (power clean,...

Monday, May 6, 2019

MONDAY 190506615, 9, 10 & noon430, 530 & 630 Coach Gaela 5 RNDS: 50-40-30-20-10 RowOn a 25-minute clock, 5 rounds of:•Row for 50 seconds, rest 10 seconds•Row for 40 seconds, rest 20 seconds•Row for 30 seconds, rest 30 seconds•Row for 20 seconds, rest 40...

Friday, May 3, 2019

FRIDAY 190503615 Coach Katie, 9, 10 & noon Coach Hayley430 & 530 Coach Katie Deadlift 10-10-5-5-3-3Deadlift for load: #1: 10 reps #2: 10 reps #3: 5 reps #4: 5 reps #5: 3 reps #6: 3 reps If you are new take the larger sets as practice and build your weights...

Thursday, May 2, 2019

THURSDAY 190502615, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Katie DB Bench Press3×12 5 RFT10 DB S2O 50/3515 DB Step Ups — Source: SugarWOD RSS...

Wednesday, May 1, 2019

WEDNESDAY 1905016-715 Coach Gaela, 9-1130 Coach Kyle430-730 Coach Trevor 645-730 CF Kids w/Coach Katie/Gaela EMOM 151) 115/65 Clean & Jerk + 12 HSPU2) 145/75 Clean & Jerk + 11 HSPU3) 155/85 Clean & Jerk + 10 HSPU4) 165/95 Clean & Jerk + 9 HSPU5)...