April 2016

Happy Birthday Coach Jason, Coach Tito, & Laura B!!

Warm-up Dynamic Iron Crosses High Knees (no measure) 30 sec. Handstand Hold 500m Row 20 Lunges 10 Push-ups 20 Situps Workout of the Day Buy In – 35 calorie Row 4 Rounds 29 Double Unders 4 DB/KB or Barbell Squat Snatches 29 Box Jumps (24/20) Cash out – 58 calorie Row

Happy Birthday Donovan!

Strength Shoulder Press 3-3-3-3-3 Warm-up Dynamic High Kicks Squat Shuffles (no measure) AMRAP 8 min, 5 min AMRAP 50 jump rope/20 double unders 15 sit ups Workout of the Day Donovan Carrillo B-DAY WOD (16 yrs old – 4/29) AMRAP 16 min. 100m Farmers Carry (w/ KB’s or DB’s) 8 KB or DB Thrusters 8 …

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Double Unders/Pull-ups/Hang Power Cleans

Warm-up Dynamic Karaoke Toe Grab Squat to Stand (no measure) 3 Rounds 100m Sprint 5 Pull Ups 10 Push Ups 10 Cal Row Workout of the Day Masters Qualifier WOD AMRAP 15 min. 55 Double Unders 15 Pull-ups (chest to bar) 5 Hang Power Cleans (155/105)

Burpees/Overhead Squats/Dips

Warm-up Dynamic High Kicks 100ft. Inch worms x10 (no measure) 400m run then… 1:00 of each of the following: Air squats Plank hold Alt lunges Bottom squat hold Pushups Workout of the Day Masters Qualifier WOD For time: 55 burpees 34 overhead squats (95/65) 21 dips (ring dips)

Happy Birthday Daryl!

Warm-up Dynamic PVC Passthroughs (no measure) 2 Rounds 10 Push-ups (slow – focus on form) 5 Pull-ups 100 Ft. Lunges Workout of the Day Daryl’s BDAY WOD 5 Rounds 3 Decline Push-ups 6 KBS 12 Goblet Squats 120 Singles Then… “DT” 5 Rounds 12 Deadlifts (95/65) 9 Hang Cleans 6 Push Press


Strength Back Squat Build up to a 3RM Warm-up Dynamic Walking Quad Stretch Lunge & Twist (no measure) 3 Rounds Row 15 Calories 10 Squats (w/ pause at bottom) 30 Hollow Rocks Workout of the Day For Time. Row 1,000 meters 25 Strict KtoE (Strict Toes to bar) Run 800m


Warm-up Dynamic Groiners Arm Circles (no measure) 3 Rounds 10 DB Push Press 15 Ring Rows 10 OH Squat w/ PVC (hold :30 at bottom) Workout of the Day “Death by 10m Sprint” 1-10m sprint the first minute, 2 – 10m sprints (there & back) the second minute, 3 the third minute…etc. until you cannot …

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Happy Birthday Karleen!

Strength Power Snatch: 2-2-2-2 Warm-up Dynamic Figure Four Sampson Stretch (no measure) Run 400m 2 Rounds 15 Kettlebell Swings (face level) 10 Squats 5 Pull-Ups Workout of the Day Karleen’s B_DAY WOD For Time. 59 Alternating lunges (goblet position) (53/35lb) 59 cal Row 59 Box Jumps 59 Sit-ups

Happy Birthday John!

Warm-up Dynamic Good mornings x10 Inch worms x10 (no measure) 2 Rounds 5 Pull Ups 10 Box Jumps 15 Sit Ups 10 Wall Balls Workout of the Day John M.’s BDAY WOD 3 Rounds (advanced – 4 rounds) 1 Bear (1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press …

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