Strength and Conditioning
Shoulder Press
5×8
AMRAP in 15 mins.
200m Run
9 Pull-ups
6 Kettlebell Snatch ea. arm – 1.5pd/1pood
Weightlifting
Power Cleans 4×5 sets @ 80%
Push Press 5×3 reps @ 85%
3×15 Toes to Bar
Articles Written By: Paul Oddi
WOD – Feb. 8
WOD – Feb. 7
50 Wall Balls – 20lbs/14lbs
4 Rounds for time:
25 Thrusters – 65lbs/45lbs
50 V-ups
Frozen Banana Desert
Ingredients:
1 Banana
Almond or Hazelnut butter
Shredded unsweetened coconut
Directions:
Spread nut butter on outside of banana, roll in coconut and freeze.
Put them on a stick to make them more fun
WOD – Feb. 6
Skill of the Week
L-Sits
Strength and Conditioning
Back Squats
5×7
6x500m Rows with 1min. rest
Weightlifting
Snatch 5×3
Front Squats 4×5
25 V-ups
Kale Chips
Ingredients:
1 big bunch kale
2 tbsp coconut oil(melted) or olive oil.
1 tbsp lemon juice;
Sea salt and freshly ground black pepper to taste;
Preparation
- Preheat your oven to 300 F.
- Wash the kale thoroughly under lukewarm water, drain and pat it dry.
- Cut the stems off of the kale leaves and cut the leaves to obtain chips of similar size.
- Place the kale in a bowl and mix the melted oil into it.
- Season to taste with sea salt and freshly ground black pepper.
- Add the lemon juice and mix.
- Place the kale in a single layer on a baking sheet and place in the preheated oven for about 35 minutes, until crispy.
- Check on the chips about every 12 minutes and toss them to make sure none of them overcook. – Some parts will still be soft and this is desired.
- Sprinkle with extra sea salt if desired and enjoy.
Reminder: Paintball Night Sat. Feb. 18th – 6pm @ Sgt. Splatters
We remind everyone that our club Paint Ball night is on Saturday Feb. 18th – 6pm at Sgt. Splatters. All members, their families and friends are welcome to come (Must be at least 10years of age). The cost is $25 person which includes 4 hours of play time, 100 paintballs, gun & mask, and unlimited CO2.
You must register and have your fee in at the front desk before this coming Wednesday at the latest.
Some of us will also be going out for dinner, drinks, and possible a night on the town afterwards.
WOD – Feb. 4
Partner WOD
In 2-person Teams
AMRAP in 20 minutes, of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overheads
While other person rows during their partner’s round.
Score is total meters rowed and weight moved (load x reps).
WOD – Feb. 3
Strength and Conditioning
Bench Press
5×5
AMRAP in 17 mins.
20 Double Unders
10 Pull-ups
5 Turkish get-ups each arm – 1pd/.5pd
Weightlifting
Front Squats 3×6
Push Press 5×5
50 Box Jumps
WOD – Feb. 2
Deadlift
5×5
4 Rounds for time:
21 Burpees
15 Wall Balls – 20lbs/14lbs
WOD – Feb. 1
Strength and Conditioning
Push Jerk
5×4
AMRAP in 20 mins.
400m Run
15 Cleans – 135lbs/105lbs
12 Ring Dips
Weightlifting
Power Snatch with no dip 4×8
Back squats 4×8
100 Abdominal crunches
WOD – Jan. 31
Skill of the Week
The Snatch
100 Sledge Hammers
4 Rounds for time:
25 KB Swings – 2pd/1.5pd
25 Box Jumps – 24″
WOD – Jan. 30
Strength and Conditioning
“Barbara”
5 rounds for time
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between each round. Post time for each of five rounds.
Weightlifting
Power cleans 4×8
Clean pulls 4×8
Press 4×8
Front squat 4×8
Bench press 4×8
25 Knees to Elbows
NOTE: We will be clearing the whiteboard this week as we strive for new and better benchmark results this coming year. So be sure to record your past best if you don’t already have them in your journals.