Wednesday 04.29.15

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May is almost here and if you have not set up your Wodify account you need to do that ASAP.
1. Log in to Wodify with your username and password. You should have received this in an email.
2. Add a profile picture along with your bank account and routing number.
3. Email me Breann@hgxfit.com with what membership package you would like to have moving forward.

ALL THREE SETPS NEED TO HAPPEN BEFORE MAY 1ST

Skills/Strength
12 Min EMOM
Hang power snatch x2
Hang squat snatch x1
OHS x1
Load goes up every 3 min.
Total of 3 wt. changes
WOD
AMRAP in 6min
30 Wall Ball (R+ 20/16, Rx 14/10, 10ft)
15 Box jump (R+30/24, Rx 24/20)
1 min rest between rounds
Repeat 3x

Tuesday 04.28.15

Wodify is up and running! You should have received 2 emails thus far for your username and password and digital waiver. (Please contact me if you did not receive these Breanne@hgxfit.com)

To finish our transition to Wodify WE NEED YOU TO UPDATE YOUR PAYMENT INFORMATION IN Wodify and email me back with what member plan you’d like to move forward with. We need this before Tuesday April 28.

To enter your payment info in Wodify, go to: My Profile >> Payment Info >> Add a payment method. We’re moving forward with ACH (Automated Clearing House, i.e. bank account) information. A coach can add a CC as your payment method if you absolutely do not want to enter a bank account but please note that this will include a 3% CC transaction fee.

Skills/Strength
OTM for 12 Min
Even 3 Back Squats @75-85% of 1rm
Odd 10-20 push ups
(shoulders below elbow)
WOD
800m Run
10 DL (R+ 225/155, Rx 165/125)
500m Run
8 DL (R+245/165, Rx 185/145)
400m Run
6 DL (R+ 275/185, Rx 225/155)
250m Run
4 DL (R+ 315/205, Rx 265/165)
100m Run
2 DL (R+ 365/225, Rx 315/175)
Time Cap: 25 min

Monday 4.27.15

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What did you do this weekend? David was doing volunteer work at Camp JCA in Malibu, working on the ropes course by building new elements and making repairs on the ropes.

WOD
AMRAP 10min
Ring Muscle Ups Work
If unable to do muscle ups, work on:
Strength- pull ups/ dips
skill- transition- rings, banded rings, jumping rings 24-18-12
Pull ups (R+ C2B)
Ring dips
Front squat (R+45/35)
Rx air squats)

Friday 4.24.15

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Every thought about competing in Olympic lifting? Want to check out an Olympic lifting meet. Come this weekend to
THE 2015 RIVERTOWN CLASSIC
WHEN: Saturday, April 25th
WHERE: Myles Ahead
424 Payran St., Suite C
Petaluma, CA 94952.
Coach Nicole and Ashton are both competing. Come out and support and see them lift.

Skills/Strength
OTM for 10 Minutes
Odd= 4 DL (L2 325/215, L1 225/185#)
Even= 6 Burpees & 1 Rope Climb
WOD
2 Rounds
50 DU
15 HSPU
50 DU
10 HSPU
50 DU
5 HSPU
Rest 1min

Thursday 4.23.15

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Is your Wodify account set up yet? If not, get on it! You should have received two emails. One with your account login and password and another is a waiver. When you set up your account add a profile picture of yourself. Please no pictures of your pets, it needs to be a picture of you. Download the free app on your phone and start logging in your PR’s.

Skills/Strength
Push Jerk 5x2 @ 85%
WOD
10-9-8-7-6-5-4-3-2
Box jump overs (24/20)
KBS (L2 70/53, L1 53/35lb)
Skill/Strength/Mobility
As many sets of 20 unbroken double unders as possible in 3 minutes