Next Food Order!

19
May

Next Food Order!

A completely new menu for this week! These are full meals and they are DELICIOUS!!

1. Salmon, dill, sweet potato cakes with a green bean arugula salad and a citrus vinaigrette

2. BBQ chicken with a sweet potato bacon salad

3. Curry turkey meat balls, zuccini noodles with a coconut curry sauce

All options are $15 and will be delivered next Wednesday.

Power Snatch – Build up to a heavy triple

20 Double Unders
10 Power Snatch (95/65#/50-60%)
20 Double Unders
15 Snatch-Grip Deadlift
20 Double Unders
20 Power Snatch
20 Double Unders
15 Snatch-Grip Deadlift
20 Double Unders
10 Power Snatch

*15 min cap

Compare to Sept.11/15

Tips on using your hips in the kettlebell swing…

[youtube=https://youtu.be/VlQmx5CzDtU]

38 Responses

  1. Heather S

    Open gym with Julia and Heidi
    (Tuesday’s wod)

    DL X 5
    155 w up – 5 sets @ 180

    Wod: 2 rounds
    25 min climbers
    20 dl
    15 HPC – 95#

    Time: 5:00

  2. Mark D

    MOB + WU + 400m Run

    Group MOB

    Power Snatch – Build up to a heavy triple
    WU – 45#
    65#, 85#, 105#

    20 Double Unders – Singles
    10 Power Snatch (95/65#/50-60%) – 65#…grip
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    20 Power Snatch
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    10 Power Snatch
    TOTAL: 9:10

  3. OMG those meals sound amazing!!

    Open Gym a few tabata’s to break up the workday

    Tabata OH lunges @ 25# 93 reps
    Tabata Russian Twists 2 count 85 reps
    Tabata Pullups 55 reps

  4. WU x 1 + 400 M run
    Group MOB

    Power Snatch x 3 (heavy triple)
    35, 35, 40, 40, 40, 40, 45, 45, 45 (lots of practice, and excellent tips from Coach Shane)

    WOD @ 30#

    9:30 (last time 25#, 11:28)

    Thanks for your excellent coaching Shane, I really appreciate your attention to all the small details that make all the difference!

  5. Gillyon

    Sorry to the nooners for my cranky, nap deprived little one…and my pout. Sad that we had to leave before the WOD. I’m sure you all rocked it. ❤️

  6. Mel G

    Open gym

    Attempted many…many wall climbs! *shake fist*

    WOD @ 45#

    6:02

    Fun Nooner!

    Looking forward to eating more of your meals Breanna!!

  7. Steph H

    Mob
    WU x1
    400m run

    Group mob & WU

    Power Snatch x3
    35-45-55-60-60

    WOD 10 min cap
    40 single unders
    10 power snatch(40#)
    40 su
    15 snatch grip deadlifts(40#)
    40 su
    20 pwr snatch
    40 su
    15 snatch grip DL
    40 su
    10 pwr snatch
    Time: 7.29

  8. Frankie

    WU + 400m Run
    Group MOB

    Power Snatch – Build up to a heavy triple
    45-65-95-115-135

    WOD scaled
    20 Double Unders – Singles
    10 Power Snatch 85#
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    20 Power Snatch
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    10 Power Snatch
    TOTAL: 7:17
    PR of 13 seconds

  9. Janet

    Power snatch up to 70#

    20 Double Unders (40 singles)
    10 Power Snatch (55#)
    20 Double Unders (40 singles)
    15 Snatch-Grip Deadlift
    20 Double Unders (40 singles)
    20 Power Snatch
    20 Double Unders (40 singles)
    15 Snatch-Grip Deadlift
    20 Double Unders (40 singles)
    10 Power Snatch

    8:13
    Last time 40# 8:00

  10. Elba

    Power snatch up to 85lbs

    WOD
    Scaled
    40 singles
    65lbs
    Time=5:51

    No show burpees, thanks for the help Janet, Nick and Jose 😉

  11. Heidi

    Snatch x 3
    35-45-55

    WOD with 55# Snatches
    Time = 10:39
    Compare to 2015 of 10:51. I didn’t check this prior to the WOD, so was pretty happy to see a small PR. They are few & far between…I’ll take it.
    The set of 20 Snatches….YUK!

  12. Kevin

    I know he won’t post because he doesn’t want to “bog down” the comment section – but props to Josh for trying today’s workout at a lower weight to get a feel the high intensity. He crushed it!!

  13. Power snatch x3
    35-65-85-95-105#

    WOD Rx:
    5:52
    PR of 1:03

    Spartan wod by Blake:
    200m Sandbag Run
    1 rope climb
    20 Weighted step ups 35#/20″
    1 over-the-wall
    400m Sandbag Run
    2 rope climbs
    15 Weighted step ups
    2 over-the-wall
    400m Sandbag Run
    3 rope climbs
    10 Weighted step ups
    3 over-the-wall
    Run 1 mile

    Time: 32:40

    Pretty much died. Thanks Blake for saving my leg after all that.

  14. Open Gym
    Spartan WOD “Ascent”

    200m Sandbag Run
    — 1 Rope Climb
    — 20 weighted step-ups to 24″ @ 50#(x 2)
    — 1 Wall Climb
    400m Sandbag Run
    — 2 Rope Climbs
    — 15 Weighted Step-Ups
    — 2 Wall Climbs
    800m Sandbag Run
    — 3 Rope Climbs
    — 10 Weighted Step-Ups
    — 3 Wall Climbs
    Run 1 Mile

    TIME: 30:03

    Thanks for keeping me company Shane and Cara, I can’t believe you did this right after the posted WOD.

  15. Shane H

    Food options look amazing!!

    Mobility and Wu x 1 quick, late getting to the gym.
    Power snatches to 165# x 3

    Wod rx’d 4:58

    Great class Ron!

    Then did most of Blake’s crazy spartan Wod
    Sub 800m run for 400 and finish with weighted 400m instead of the mile
    All rope climbs were legless.
    20ish min..

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