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About Suzanne Bourgeois

Posts by Suzanne Bourgeois:

Sunday, September 22, 2013

9am Class

EMOM for 9:00
Hang Power Clean Complex:
1 High Hang Power Clean
2 Hang Power Clean

5x
Max Reps Strict Pull Up – Wide Grip
rest 1:00
6 DB Press
rest 1:00

3x
:30 Weighted Bridge Plank
rest 1:00
20 Russian Twist w/ Med Ball
rest 1:00

10am Class

5 Rounds

4 Power Clean and Jerk 155/115
8 Burpee Pull Ups
16 Cals Bike
Rest 2:00

Cash Out
3x
:30 Weighted Bridge Plank
rest 1:00
20 Russian Twist w/ Med Ball
rest 1:00

Cheryl Oly Lift Club'n

Cheryl Oly Lift Club’n

Saturday, September 21, 2013

Reminders
7:30 to 9:00am Oly Lift Club
9am and 10am CrossFit Classes
11am No Open Lift
11:30 Move By Design Workshop
1:00 Free Class
Next weekend September 28 & 29th
Olympic Lifting Clinics with Christine Girard
No CrossFit Classes

3 Rounds – 1:00 at each station, :30 rest in between stations

10 Heavy Russian KB Swings
6 Split Jumps

Alternating Lengths Sled Drag
Backwards
Side Shuffle

6 Alternating Sledge Hammer
6 Mountain Climbers

Row for Calories

Suru's idea of DB Weighted Pull Up.

Suru’s idea of DB Weighted Pull Up.

Friday, September 20, 2013

EMOM for 12:00
2 Squat Clean Thruster

3 x 4 Clean Pull

AMRAP in 7:00
20 Box Jumps
Suicide Run
Max L-Sit or Tuck Hold

IMG_1044

Thursday, September 19, 2013

For Time:

200m Run
25 Wall Balls 20/14
10 Sandbag Get Ups
300m Row
20 Wall Balls
8 Sandbag Get Ups
400m Run
15 Wall Balls
6 Sandbag Get Ups
500m Row
10 Wall Balls
4 Sandbag Get Ups

photo

Wednesday, September 18, 2013

Split Jerk
Work Up to 1RM

3x
Banded Push Ups – max reps
Chainsaw Row 8-12/arm
Cross Chop 12/side

AMRAP in 8:00
3 Strict DB Weighted Chin Up
5 Hang Power Clean 185/135
Parking lot Sprint

Jodi

 

 

Tuesday, September 17, 2013

2 Rounds

3 Power Snatch 115/75
15 Cal Bike
Rest 1:00

3 Power Snatch
15 Double Russian KB Swing 55/35
Rest 1:00

3 Power Snatch
15 Burpees – no push up
Rest 1:00

3 Power Snatch
1 Lap Sled Drag – Lateral Crossover
Rest 1:00

Go Derek!

Derek showing enthusiasm for the annual Murph WOD and BBQ. 

Monday, September 16, 2013

1 1/4 Front Squat
5 x 1.1.1

3 x
8 Strict T 2 B
10 Barbell Row

3 rounds
1:00 DU’s or High Knee Skips
1:00 Row
1:00 Rest

Sunday, September 15, 2013

9am

B/N Split Jerk
9 x 3

3x
8 Seated DB Press
12 Body Row
20 B/N Pull Down

3 x 15 GHD Sit Ups

10am

AMRAP in 4:00
6 Power Clean & Jerk 95/65
10 Box Jump/Step Down

Rest 1:00

AMRAP in 3:00
5 Power Clean & Jerk
8 Box Jump/Step Down

Rest 1:00

AMRAP in 2:00
4 Power Clean & Jerk
6 Box Jump/Step Down

Rest 1:00

AMRAP in 1:00
3 Power Clean & Jerk
4 Box Jump/Step Down

Cash Out
3 x :30 Weighted Bridge Plank

Saturday, September 14, 2013

EMOM for 12:00
2 Squat Clean Thruster

8 x 1 Deadlift w/ Band

AMRAP in 6:00
20 KB Swings
10 KB Cleans
10 KB Walking Lunge

Smile!

Smile!

Friday, September 13,2013

5 Rounds
400m Run
8 Deadlift 225/155
6 x 1 Burpee + 3 lateral hops over bar
2:00 Rest

Michele waving to her fans

Michele waving to her fans

Thursday, September 12, 2013

Push JERK
Work Up to a 1RM

5 x Max Set Close Grip Pull Ups

4 Rounds
:30 Wall Ball 20/14
:30 SDHP 75/55
Rest 1:00

Murph 2013

A race to the bubble machine finish line!

Wednesday, September 11, 2013

AMRAP in 20:00

3 Tire Flips
7 Power Cleans 135/95
200m Run

Tuesday, September 10, 2013

Back Squat
work up to a 1RM

Barbell Glute Bridge
4 x 8

3 x
15 Strict K2E’s
15 Knees Out Banded Squats
2 Laps Backward Sled Drag

Deadlift

Monday, September 9, 2013

Tabata w/1:00 rest between stations

Bike

Box Jump

DB Power Snatch 40/25

DU’s or High Knee Skips

Cash out
3 x
10 Tempo Body Row
1:00 Weighted Plank

Murph 2013

Murph 2013

Sunday, September 8, 2013

Recommended rest or active rest day if you participated in Murph yesterday.

9am Class

B/N Split Jerk
9 x 3

3 x
8 – 12 DB Push Press
8 – 12 Scarecrow w/ rings

3 x
8 – 12 SA DB Row
8 – 12 SA Bench Press

10am Class

5 Rounds:
500m Row
15 Hip Extension
20 KB Swings 55/35
15 OH Walking Lunge 45/25
Rest 1:00

Saturday, September 7, 2013

Saturday’s class starts at 11am. BBQ to follow.

“Murph”

For time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

 K 2 E's

Friday, September 6, 2013

Friday No 7pm Class – Kebab making  jamboree instead!
Saturday no 9 & 10 classes – 11am “Murph” and BBQ

Back Squat w/ band
10 x 2

Seated Good Mornings
4 x 6

AMRAP in 2:00 at each station, 1:00 rest

10 Russian KB Swing 55/35
5/Leg KB Single Leg Romanian Deadlift

Sled Drag – light to moderate weight

10 Sandbag Deadlift
10 Sandbag Reverse Lunge – front rack

Coach Troy's vacation awesomeness.

Coach Troy’s vacation awesomeness

Thursday, September 5, 2013

15 – 12 – 9 – 6 – 3

Box Jumps
Cal’s Bike
DB Hang Squat Clean 45/30
Cal’s Row
Burpees

Snatch

Wednesday, September 4, 2013

Push Press
Work up to a 1RM

TGU
Work up to a 1RM
or
5 x 3/arm

500m Row

Oly Lift Fight Club -  Snatch

Oly Lift Fight Club – Snatch

Tuesday, September 3, 2013

5 Rounds, time each round individually

6 Power Snatch 105/70
3 OHS
1 Rope Climb
200m Run
Rest 2:00

 

Monday, September 2, 2013

Holiday Hours Today
8:00, 9:15 & 10:15 Mamas n’ Papas Class
AND 11:15 Oly Lift Club

Deadlift
Work up to a 1RM

3x
1 Lap Bear Crawl Sled Drag
10 Front Squat 55/35 DB’s
1 Lap Parking lot Farmers Carry
15 GHD Sit Ups

A Bear Complex makes everyone smile!

A Bear Complex makes everyone smile!

 

Sunday, September 1, 2013

Holiday Hours
Monday, Sept. 2nd – 8, 9:15, 10:15 Mamas n’ Papas Class AND 11:15 Oly Lift Club

9am Class

EMOTM for 10:00
3 HSPU

3 x 8 Tempo Push Up

3 x Max Kipping Pull Up

“Annie”
50 – 40 – 30 – 20 – 10
DU’s
Sit Ups

10am Class

4 Rounds, time each round individually

3 x Bear Complex 135/95
12 Pull Ups
400m Run
Rest 2:00

Saturday August 31 2013

Holiday Hours
Monday, Sept. 2nd – 8, 9:15, 10:15 Mamas n’ Papas Class AND 11:15 Oly Lift Club

Back Squat w/ bands
12 x 2

3x
Glute Ham Raise 6-10
DB Walking Lunge 10/leg
Weighted Plank 1:00

Run Derek’s Mile

IMG_0769

Friday August 30 2013

Holiday Hours
Friday the 30th – No 7pm
Monday, Sept. 2nd – 8, 9:15 & 10:15 Mamas n’ Papas Class AND 11:15 Oly Lift Club

AMRAP in 6:00 at each station. 2:00 Rest between.

150m Row
5 Sandbag Power Cleans

15 Box Jumps
10 SA DB Power Snatch 40/25

15 Wall Balls 20/14
5 K 2 E

Ever wonder what Derek carries in his backpack on each and every trip to the gym?

Ever wonder what Derek carries in his backpack on each and every trip to the gym?

Thursday August 29 2013

Press
Work Up to a 1RM

4x
8-12 DB Roll Back Extension
20 Band Pull a Parts

AMRAP in 7:00
10 Cal Bike
5 C 2 B Pull Ups
20 Slam Balls 20/16

Post workout stretch

Post workout stretch

Wednesday August 28 2013

3 Rounds
400m Run
6 Power Clean & Jerk 155/110
12 Ring or DB Push Ups

Rest 5:00 +

3x
10 T 2 B
15 GHD Hip Ext

mamas

Tuesday August 27

Zercher Squat
Work up to a 1RM

Romanian Deadlift
5 x 5

5 x
DB Weighted Step Ups 10/leg
rest :30
20 Banded Russian KB Swings
rest :30

 

Oly Club

Oly Club

Monday August 26 2013

AMRAP DU’s in 4:00

Rest 5:00 +

Tabata

Farmers Carry 55/35

SDHP 75/55

Burpee w/o Push Up

Welcome Baby K to Mamas and Papas Class!

Welcome Baby K to Mamas and Papas Class!

Sunday August 25 2013

9am Class

Every :30 for 10:00, alternate between
3 Press @65%
3 Ring Dips

4 Rounds
2 Rope Climb
4 TGU 55/35
8 Strict K 2 E’s
16 Hang Power  Clean 45/30

10am Class

Partner WOD

50 Tire Flip – Jump in and out
100 DB Power Clean 45/30
150 Box Jump
60 Cal Row
20 Lengths Sled Drag

Saturday August 24 2013

4 Rounds for time:
400m Run
21 Wall Balls
15 Jumping Pull Ups
9 HR Push Ups

Just an easy warm up set.

Just an easy warm up set.