Friday, Sept 19th

September 18, 2014

Open Gym

-or-

F.Y.F.
15 plate burpees
25 thrusters (115/75)
35 ball over shoulder (slam balls or med balls)
25 thrusters (115/75)
15 plate burpees

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D.O.W.

September 17, 2014

D.O.W. - Snatch

WOD:
9 min running clock
First 4 min:
1 ring dip
1 ring row
2,2
3,3 - etc
-1 min rest-
Last 4 min:
1 bent over row (95/65)
1 push up (hands on bar)
2,2
3,3 - etc
*score is total number of reps combined

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Upside Down, Right Side Up!

September 16, 2014

6 min EMOM

Start each minute with handstand hold (30 seconds first min, 25 seconds second min, 20 seconds third min, etc.)

In remaining time per round, ME DB Snatch – must alternate, must switch hands with DB on ground (35/25)

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Twisted Annie

September 15, 2014

50-40-30-20-10
Dubs
Russian Twists (35/20)

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F.Y.F. 9.12.14

September 11, 2014

**There will be NO LUNCH CLASS today!

Open Gym
or
F.Y.F.
Dubs x 100
Box Jumps x 50 (24/20)
Dubs x 100
Headcutters x 100 (55/35)
Dubs x 100
Burpees x 50
Dubs x 100

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9-11 Hero Wod

September 11, 2014

The 9-11 WOD – 1 Round

2001m row

11 box jumps (36in/24in)

11 thrusters (57k/38k) (125 pounds =125 deaths at The Pentagon)

11 burpee to chest to bar pull ups

11 power cleans (80k/55k) (175 pounds= AA Flight #175, south tower)

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The Basics

September 9, 2014

10 Rounds for time!
Pull-ups x 5
Ring Dips x 5
Pull-ups x 5
Deficit Pushups x 5 (35# Plates)

**Martial Arts Class tonight @ 7:30pm**

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No Time!!!

September 8, 2014

3 - 4 min rounds/:30 rest between rounds
Run x 400m
KB Swings x 21 (55/35)
Box Jumps x ME (30/24) with balance of time!
Score is # of Box Jumps!

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Tabata Mixer

September 8, 2014

With a running clock (9 min total)
Tabata- Wall Ball (Lowest Scored round counts)
1 min ME Burpees
Tabata - Slam Balls (Lowest Scored Round Counts)

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F.Y.F.

August 29, 2014

WOD:
AMRAP - 30 mins
Row x 250m
Burpees x 20
Deadlift x 15 (165/105)
Box Jump x 10 (30/24)
Hang Power Clean x 5 (165/105)

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