12.22.14

December 21, 2014

WU: BB Complex & Stretch

Strength: Every :30 for 10 mins: PC + FS + HC

WOD:
Front Rack Lunges x 20 (135/95)
Deadlift's x 30
Run x 600m
Box Jumps x 30 (24/20)
Power Cleans x 20

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F.Y.F. 12.19.14

December 19, 2014

Open Gym
-or-
Warm-Up
3 Rounds
PVC Pass Through x 10
Body Row x 10
Lunge x 10/ea leg
Wall Squat x 5
Hand Stand Hold x :20

WOD:
F.Y.F.
AMRAP-25 mins
Row x 400m @ 10
Farmers Carry x 200' (110/70)
Dubs x 100
Push-ups x 50

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12.18.14

December 18, 2014

Warm-Up & Stretch

Strength: Snatch work

WOD:
Fran
21-15-9
Thrusters (95/65)
Pull-Ups

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12.17.14

December 16, 2014

Warm-Up & Stretch

Skill: Pendlay Row & L-Sits

WOD:
4 Rounds of 2 mins work - 1 min rest
Burpees x 20
Box Jump x 10 (20")
ME Dubs with balance of time!
*Score is # of dubs completed

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12.16.14

December 15, 2014

Warm-Up

Strength: Presses & Planks

WOD:
3 Rounds:
Run x 600m
KB Swing x 15
1-Arm DB Thruster x 20 (35/20 - 10R/10L)
Situps x 30

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12.15.14

December 14, 2014

Warm-Up & Stretch

PW:
20 mins to work up to a Max Clean (Full)

WOD:
Using 65% of Max Clean
Clean (Full) x 5
C2B Pull-Up x 15
Clean x 5
T2B x 15
Clean x 5
C2B Pull-Up x 15
Clean x 5

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F.Y.F. 12.12.14

December 11, 2014

Open Gym
-or-
F.Y.F.
BK's Bday Wod
Row x 390m
then:
3 Rounds of
-Hang Power Clean x 3 (115/75)
-Front Squat x 9
Row x 390m
then:
3 Rounds
-Hang Power Clean x 9 (115/75)
-Front Squat x 3
Row x 390m
Every time the bar sets down - do 39 x Dub

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12.11.14

December 10, 2014

*There will be NO Saturday Classes this weekend as we host Battle Buddy 57.

Warm-Up & Stretch

Skill/Strength: EMOM - 9 Snatch Work

WOD:
6 Rounds
Snatch (Full) x 5 (95/65)
HSPU x 7

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12.10.14

December 9, 2014

Warm-Up

Strength: Work up to 1RM Back Sqt

WOD:
AMRAP - 7
Curtis P's (115/75)
*Hang Squat Clean + Right Lunge + Left Lunge + Push Press = 1 Rep

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12.9.14

December 8, 2014

Warm-Up

Strength: Lunges/Dips

WOD:
Run x 800m
then:
21-15-9
Deadlift (225/155)
T2B
then:
Run x 800m

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