10.30.14

October 29, 2014

*No 7:30pm class tonight & NO CLASSES Friday & Saturday!!!

Warm-Up & Stretch

WOD:
5 Rounds for total working time!
FS/BS 4/8 @ 94% of 75%
Run x 200m
MB Situps x 15 (Toss at wall > 4')
Burpee x 10
Rest x 2 mins b/w rounds.

Read More

10.29.14

October 28, 2014

*Halloween Party 9p Friday night. NO Classes Thur 7:30pm, and all classes Fri/Sat cancelled.

WarmUp

Strength: HSPU & Dips

WOD:
9-15-21
DB/KB Thrusters (35/20)
Pull-ups

Read More

10.28.14

October 27, 2014

*No Thursday 7:30pm Class & ALL Friday/Saturday classes closed.

WarmUp & Stretch

Power Endurance: Row intervals

WOD:
2 Rounds for time!
Deadlifts x 20 (275/185)
Run x 300m
KB Swings x 20 (55/35)
Run x 300m
Box Jumps x 20 (24/20)
Run x 300m

Read More

10.27.14

October 26, 2014

*Change to schedule this wk
WarmUp/Stretch

Strength: Squats & Pull-ups (Strict)

WOD:
AMRAP - 5 mins
Jumping Air Squat x 1,2,3,4...
Push-up x 1,2,3,4...
Rest x 1 min
AMRAP - 5 mins
Hang Power Snatch (95/65) x 1,2,3,4...
OHS x 1,2,3,4...

Read More

10.24.14

October 23, 2014

Open Gym
-or-
F.Y.F.
Death by Burpees
EMOM
Hang Snatch (Full) x 5 (95/65)
Burpees x 1,2,3,4...
Begin each minute with 5 HS, and increase one burpee each round until you fail.
When you fail, you must then complete:
1 mile Row for time!

Read More

10.23.14

October 23, 2014

Warm - Up

Strength: Squat Cycle & Pendlay Row

Wod:
For Time! (15 min Cap!)
Pull-ups x 30
then:
Clean & Jerk x 5 (135/95)
T2B x 5
C&J x 10
T2B x 10
C&J x 15
T2B x 15

Read More

10.22.14

October 21, 2014

AMRAP - 15 mins
Run x 300m
OH Lunges x 20 (25/15)
Atomic Situps x 10 (25/15)

Read More

10.21.14

October 20, 2014

For Time!
10 power snatch (115/75)
20 burpees
30 deadlifts (115/75)
40 dubs
30 deadlift
20 burpees
10 power snatch

Read More

10.20.14

October 19, 2014

Run x 400m
10,9,8...1
Clapping Pushups
MB Cleans (20/14)
Run x 400m

Read More

10.17.14

October 17, 2014

F.Y.F.
Run x 800m
KB Thruster (2 @ 55/35) x 15
2 Hand KB Swing x 15
KB Lunge (Front Rack) x 15
Run x 600m
KB Thruster (2 @ 55/35) x 12
2 Hand KB Swing x 12
KB Lunge x 12
Run x 400m
KB Thruster (2 @ 55/35) x 9
2 Hand KB Swing x 9
KB Lunge x 9

Read More