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Sunday:
5K time trial

Monday
Work up to 2 rep max power clean

Then…

WOD:
10 rope climbs
Calorie row (100/80)
5 rope climbs
Calorie row (50/40) View full article »

Standard Class Tuesday
Partner WOD:
20-minute EMOM:
5 thrusters (95/45)
5 burpees over the bar
*Each partner has one minute to finish the reps; while Partner A completes the reps, Partner B holds a plank at top of the push-up. If the partner holding a plank drops out, the partner performing the reps must wait until the plank is established again.  Switch every minute.

Barbell Strength:
Squat 2-2-2-ME @ 70-80-85-90%
Then:
EMOM 12 minutes: 3 reps @ 70%

Gymnastic Strength:
Front uprise drill on boxes
3 hollow rocks followed by push on box to stand. View full article »

Tuesday
Standard Class:
Pull-up practice
WOD: Partner Running “Angie”
400m run
100 pull-ups
400m run
100 push-ups
400m run
100 sit-ups
400m run
100 air squats
400m run View full article »

Most points = best class

Challenges:

  • Leave It on the Floor (whole class)
  • Rowing Relay (whole class)
  • Deadlift face-off
  • L-sit challenge
  • Max power cleans, 1 min
  • Couplet
  • Endurance
  • Pull-up challenge
  • Sandbag Relay (whole class)

 

Great job everyone!

The top 8 women for the fitness competition were:
Ansley
Vienna
Marianna
Cami
Emma
Sarah
Ashlynn
Kathleen
Heidi
Chrissie
Here are the results from this year’s powerlifting meet:
Power Lifting Meet Results_2018

For those interested in comparing, here are the United States Powerlifting Association standards for the Open and Junior divisions:
USPA-Junior & Open Standards-in-pounds-Men

Tuesday

Women
1. Skill Work: pull-ups, toes-to-bar, hand stands, hollow rock
2. WOD: 10m shuttle sprints
Set up two cones 10 meters apart. With a running clock perform one 10m sprint the 1st minute. Perform 2 x 10m shuttle sprints the 2nd minute. Perform 3 x 10m shuttle sprints the 3rd minute. Continue in this manner as long as possible until you fail to achieve the required shuttle sprint in the appropriate minute. On the turnaround ensure that one foot crosses the designated line and that one hand touches the ground as well.
3. Mobility: 10 min squat archetype

Men
1. Squat EMOM for 10 min: 3@75 of 5RM
2. Press EMOM for 10 min: 3@75 of 5RM
3. Dimmel deadlift: 10-10-10; superset w/ wide grip pull-up: 7-7-7
4. 9 rounds for distance: Run 15 sec; rest 45 sec.

View full article »