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]
Can’t make it to my 6am 🙁 could I have it cancelled?
Done
Strength
Power Snatch – Build up to a heavy triple
Worked up to 155#
Wod – 5:46 RX
Fun Morning
Your snatches looked awesome Guy!!
Holy crap that’s fast Guy!
Awesome!
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
Nice work on that WOD!
Wow that’s fast Heather!
Awesome Heather!!!
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
Great job Mark, snatches were getting better each time!!
what are the serving sizes for the dishes above? Thanks.
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
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!
Great work Jackie, I see an improvement every time you are in my class!!
Bre….had your chile for lunch. AMAZING!!!!
Me too it was amazing ❤️
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. ❤️
Cranky babies happen. Don’t sweat it.
Open gym
Attempted many…many wall climbs! *shake fist*
WOD @ 45#
6:02
Fun Nooner!
Looking forward to eating more of your meals Breanna!!
You’ll get that wall very soon!
You are too strong to not get that wall Mel. It will come soon.
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
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
Nice PR Frankie! Very tough workout!
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
Power snatch up to 85lbs
WOD
Scaled
40 singles
65lbs
Time=5:51
No show burpees, thanks for the help Janet, Nick and Jose 😉
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!
Snatch X @ 35#
WOD 8:55 @ 35#
Scaled to singles
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!!
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.
Thanks for joining me Cara. I am pretty sure I would have given up without you guys pushing me.
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.
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..
MOB +WU X1 + 400m run
Power Snatch x3 build to heavy
45-65# did 65#x 5 (arm is bother me so didn’t want to overdue it)
WOD with SU and 65#
Time – 8:10
WUx1 + 500 m run
Strength
Power Snatch – Build up to a heavy triple
Worked up to 115#
Wod – –>7:00
Scaled snatches to cleans
Power Cleans – build to heavy triple
95#-135-155-165
WOD
Power cleans at 95#
DUs (most rounds unbroken!!)
Time=9:14
CORRECTION: Time=6:14