11.26.14

November 25, 2014

*Schedule:
Wed: No evening classes. Lunch through 2pm
Thur: Closed
Friday: Open Gym 10-12p
Saturday: Regular

Warm-Up & Stretch

WOD:
Burpee Pull-Ups x 30
then: 4 Rounds
Row x 400m
FS/BS 2/4 @ 94% of 95%
Slam Ball x 10 (50/30)
Situp x 20

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11.25.14

November 24, 2014

WarmUp & Stretch

Strength: Push Press

WOD:
4 Rounds - 3 min rd/ :30 rest
Run x 400m
1) ME - Alternating KB Snatch (55/35)
2) ME - T2B
3) ME - Box Jumps (24/20)
4) ME - KB Swings

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11.24.14

November 23, 2014

Warm-Up & Stretch

Strength: Squat Cycle & Pull-ups

WOD: Partners
Thruster x 40 (135/95) sets of 5 ea
Hang Power Clean x 30 (155/105) sets of 5 ea
Deadlift x 20 (205/155) sets of 5 ea
Barbell Burpees x 10 each person does 10 in sets of 5

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11.21.14

November 20, 2014

Open Gym

or

F.Y.F.
Workout:
Row x 8 min @ easy pace
Squat/Lunge x 30
Then:
Barbell Complex: Deadlift +
Bent-over Row (back parallel to floor) +
Hang Clean +
Front Squat +
Push Press +
Back Squat
6x - 5x - 4x - 3x

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11.19.14

November 19, 2014

Warm-Up & Stretch

WOD:
Row x 500m
FS/BS x 3/6 @ 94% of 90%
Strict Pull-ups x 10
DB Power Clean & Jerk x 20 (35/20)
OH DB Waiters Carry x 60m (2 DB's x 2 lengths of gym)
FS/BS x 3/6
Strict Pull-ups x 10
DB Power Clean & Jerk x 15
OH DB Waiters

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11.19.14

November 18, 2014

Warm-Up & Stretch

Strength/PW: EMOM - Snatch/OHS

WOD:
10 Rounds
Wall Ball x 10 (20/14)
Dubs x 20

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11.18.14

November 17, 2014

WarmUp

Strength: Jerks

Wod - 15 min running clock
1000m Row, then
AMRAP:
1 plate burpee (chest to plate push up, plate to overhead / no jump)
2 OH lunges with plate
3 plate burpees
4 OH lunge

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F.Y.F. 11.14.14

November 13, 2014

**No Classes this weekend, including Yoga!!

Open Gym
-or-

F.Y.F.
AMRAP 30 mins
Row x 500m
Deadlifts x 20 (135/95)
Burpees x 15 (24/20)
Front Rack Lunges x 10 (135/95)
HSPU x 5

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11.13.14

November 12, 2014

Warm-Up & Stretch

WOD:
Complete the following within 24 mins
Row x 1200m
C2B Pullups x 36
Situps x 36
Push-up x 36
Slam Balls x 36
E4MOM (6 rds), starting with '0', FS/BS 3/6 @ 94% of 85%
*You get 1 point for each completed exercise. Max of 6

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11.12.14

November 11, 2014

Warm-Up & Stretch

Strength: Man Makers & Reverse Ring Flys

WOD:
12 min Running Clock
Run x 1 mile
then:
AMRAP with remaining time:
KB Swing x 15 (55/35)
Dubs x 35 (Scaled: 20 x dub attempts)

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