Thursday September30th

STRETCH DAY

or MAKE UP DAY

                                                       WELCOME LANCE AND JASON... Great Job!

Wednesday September 28

Strength

Push Press
1 RM


Wod

"FRELEN"

21-15-9

Thrusters
Kettle Swing
Pull Ups
400 M Run


Finisher:  Leg Hold-Plank Hold for time
                                                
                                              Got Rope?

                                     Madison

                                      Christina

                                       Shannon

Tuesday September 28

"DT"
Five rounds for time of:
105-155 pound Deadlift, 12 reps
105-155 pound Hang power clean, 9 reps
105-155 pound Push jerk, 6 reps

Finisher:  50 Jumping sit ups

  Nice Renegade Row Ryan.  Great job!

         Jay and David-Nothing like a good stretch after FGB!! 

                                                Welcome Alex! 

Monday September 27

STRENGTH

Front Squat 3x3 Linear


WOD
FGB make up or
AMRI 10 minutes

  5 DB Snatch(each arm)
10 Renegade Row
20 Double Unders

Kevin and Laurin

Lisa

Finisher 5 x 10 Knees to Elbows(Consecutive)

Saturday September 25

Great Job FGB athletes on Friday!! Way to push hard

WOD

FGB  2nd Groups

Good Luck...  9 am sharp

Friday September 24

Strength

Max Pull ups consecutive

3 attempts

No Strength for FGB group


WOD

Fight Gone Bad
http://vimeo.com/6934080

What's FGB?

Fight Gone Bad (FGB) is a workout simulating an MMA fight, combining 5 exercises. The clock starts and you have to complete as many reps (calories for the rower) as possible in 1 minute, every minute you switch exercises until you complete all 5 exercises, then you get 1 minute rest.
Total of 3 rounds.
The exercises include: rowing, push press, box jumps, sumo-dead high pull, and wall balls. M:75#; W:53#- will be scaled.


Athlete's doing FGB Saturday :

                          Madison pushing hard as always...

WOD

30 Burpee Dumbbell or Barbell Thrusters for time

Thursday September 23

Rest Day/Skill Day

Stretch Day

Work through some streches to help flexiblility

WOD

Pull Up Max out

Chris and Shannon Richer....What an incredible week and a half.

Pulls ups based on minutes( one for every minute)



1 Mile Run

Fight Gone Bad WOD Friday and Sat.  Please contact Shanon to sign up for a time

Wednesday September 22

Strength

Push Press
5 x 5 Progressive

LISA, LAUREN and CAROL "Some Strong Fabulous Ladies!!!!"

WOD
21-15-9

400 M with Ball each round
   
OH Ball WL
Ball Slams
Ball Push ups

End with 400 M with Ball



Finisher : 1 mile run or 2000M row -if there's time

Tuesday September 21

Great to have you with us Kevin!!

WOD

AMRI 10 Mins

5  OHS(Overhead squats)

10 Windmills



Finisher

21-18-15-12-9-6-3

Frog Sit ups

Static Handstand

Another great workout day, welcome Shelly, Jon, David and Holly .

Monday September 20

Strength

3x3 Linear Front Squat


Wod

75 Clean and Jerk


Finisher

3 times  200 M  Sprint for time ( push ups for every second off on last run)

Saturday September 18

TEAM WOD

2 Teams- 2 Decks

Who can get through their cards the fastest?

Great BBQ last night!

Friday September 17th

WOD

BEAR COMPLEX

7 sets of the sequence

Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds rest between rounds as needed

MAX LOAD in final round

RULES
No resting on ground, even to regrip
Break up or combine movements as long as the following are met:

Clean starts at ground and finishes standing at full hip extention-
Squats have to go below parallel-
Presses finish locked out overhead-
Jerking is acceptable-as is deadlifting then hang clean-
Squats and push presses can be distinct or combined into thrusters-
You cannot receive the clean in a squat and go directly to thrusters"Must stand first"-
Rest anywhere, anytime except on the ground

Do 7 sets per round-5 rounds to max load


BBQ immediately following.  Bring your beverage and a side, Hamburgers and Brats on us.

Thursday September 16th

Rest/Skills or Make Up Day

Work
HSPU

Over Acheivers
ANNIE

50-40-30-20-10
Double Unders
Sit Ups

BBQ after WOD Friday,  bring one side and your beverage :) We will have Brats and Burgers

Tuition Due

Wednesday Sept 15

Hey everyone, Thank you so much for your support, I am looking forward to bigger and better things to come, sooner than later :)

Strength
Front Squat 5x5 Linear


Wod
3 Minute Sprint AMR

5 Dead Lift(225-155)
5 Burpees or Sprawls for beginner

Directly Following

5 Rounds
    7 Dumbbell Hang Power Clean(35-55) or Beginner Barbell
  10 OH Walking Lunges with Dumbbells or body weight
  50 ft SPRINT


FINISHER:  Since we chatted to long yesterday- Box Jump Competition !!!!

Tuesday Sept 14

4 Rounds

400 Run
21 Kettle Swings
42 Double Unders


Finisher : Little competition

OPENING DAY Monday 9/13/2010

Strength
Push Press   1 RM

WODAS MANY ROUNDS IN 12 mins

You pick your REPS   6/6     4/4     2/2

BJ (24"-28")
Cleans or Front Squat(65#-95#)


Finisher* 3 sets As many reps without stopping DB Renegade Rows

The Chief

Welcome to Impact
Today Open House

AMRI 3 mins

3 PC
6 Push ups
9 Air squats

OPEN HOUSE

SEPTEMBER 12 at 1PM

Workouts

Starting Sept 13