WOD September 22nd

Strength: 5×5 Pressing Snatch Balance

WOD:

4 Rounds for time:

20 Air Squats

10 Bent Over Row 45/25#

20 Kb Swings 53/35#

10 Toes to Bar

CORE: 50 Knees to Elbows

Wod September 21st

Strength: 3×3 Clean

WOD:

7 rounds for max reps
20 seconds deadlift (225#)
Rest 40 seconds
20 seconds box jumps (24 inch)
Rest 40 seconds

Core:  Tabata Plank/Side Plank

WOD September 19th

Strength: 3×3 Front Squat

WOD:

For time
KB weight is 36#/24#
Sprint 100m
21x Snatch, left arm
10x Push-ups
21x Snatch, right arm
15x Push-ups
21x Thruster, left arm
20x Push-ups
21x Thruster, right arm
Sprint 100m

CORE:  40 Russian Twists/ 40 Sit Ups

WOD September 16th

We will be closed this weekend for the Tough Mudder Competition in Tahoe. Sorry if this is an inconveinence. We will back in on Monday, have a good weekend and we will back at it next week.

WOD:

20 Reps of the following;

Air squats

Ring Rows

Walking lunge 45/25# overhead

Push UPS

Db shoulder press 45/25#

Ball Slams 20/15#

Burpees

Box jumps 24/20

WOD September 15th

Strength: 3×3 Deadlift

WOD:

5 rounds
6x Clean & jerk (135#/95#)
10x Wall ball (20#/14#)

CORE: 100 Sit Ups

WRESTLING:

For time
25x Deadlift (185#)
25 calories Row
25x Box jumps (24 inch)
25x KB swings (53#)
25x Wall ball (20#)
25x Pull-ups
25x Burpees
25x Deadlifts

WOD September 14th

Strength: 3 sets max Pull Ups w/ vest

WOD:

7 rounds
15x Push press (65#/45#)
15x Sumo deadlift high-pull (75#/55#)
5x Pull-up, strict

CORE: 50 Hip Extensions/Supermans

WOD SEPTEMBER 13th

If you have signed up on the Groupon and you are ready to start, it is VERY easy! Just go to our schedule on the left, create a user, and sign up for any class except for wrestling. Due to the volume of sign-ups on the Groupon, we are straying from our normal schedule and not running an elements class. You will be instructed on how to perform everything in that days  workout scaled to your ability.

So just sign up and come on in!
 
Strength: 5,5,3,3,1 Overhead Squat
 
WOD: 40 seconds of work and 20 sec of  transition/rest time to next movement for a total of  4 rounds
 
Push Ups
 
Overhead Lunge with Plate Overhead 45/25#
 
Dumbell Squat Clean 45/25#
 
Toes to Bar
 
CORE: 60 Russian Twists

WOD SEPTEMBER 12th

If you have signed up on the Groupon and you are ready to start, it is VERY easy! Just go to our schedule on the left, create a user, and sign up for any class except for wrestling. Due to the volume of sign-ups on the Groupon, we are straying from our normal schedule and not running an elements class. You will be instructed on how to perform everything in that days  workout scaled to your ability.

So just sign up and come on in!
 
STRENGTH:  5,5,3,3,1 Bench Press
 
WOD:

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs).

CORE:  60 Hollow Rocks

WOD SEPTEMBER 11th

If you have signed up on the Groupon and you are ready to start, it is VERY easy! Just go to our schedule on the left, create a user, and sign up for any class except for wrestling. Due to the volume of sign-ups on the Groupon, we are straying from our normal schedule and not running an elements class. You will be instructed on how to perform everything in that days  workout scaled to your ability.

So just sign up and come on in!

WOD: Run 5K

 

Today  marks the 10 year anniversery of the 9/11 attacks on America.  Dan and Jake will be honoring that day, the 343 firemen and nearly 3,000 men and women who died on that terrible day by walking 110 stories in a downtown building. We urge you to please come out and join the tribute by running/walking in the 5K through downtown. You can also bring your family and friends to the tribute in the park that follows. Go to http://www.sac911run.com/ for details.