8/1/13

warm up: run 400m + speed hurdles

strength: Front Squat 5x5 (climbing)

wod: For time:
        Run 1 mile
       40 burpees
       30 push ups
       20 box jumps

7/31/13

warm up: dynamic

core work: a1: FLR 30 sec
                 a2: Hurdle over-unders

wod: for time:
        12 deadlifts (135/95)
        8 hang cleans(135/95)
        40 double unders
        9 deadlifts
        4 hang cleans
        40 double unders
        6 deadlifts
        2 hang cleans
        40 double unders

7/30/13

warm up: dynamic

strength: 5x3 clean pulls @ 95% of clean 1rm

wod: 10 min amrap:
         10 one arm kb snatch (55.35)
         10 pull ups
         10 sit ups

7/29/13

warm up: dynamic+hip mobility

strength: back squat 5x5 @ 75%

wod: 5 rounds:
        10 oh lunges (45/25)
        10 pull ups

7/25/13

warm up: dynamic + hip mobility

Strength: Front squat 3 rep max

wod: 10-9-8-7-6-5-4-3-2-1
         squat cleans (95/65)
     *do 5 burpees in between sets*

7/24/13

warm up: speed ladder+burgener warm up

Strength: 15 mins to find a 1rm Snatch

wod: 15 min amrap:
         5 power snatch (115/75)
         run 400m

7/24/13

warm up: dynamic+hip/shoulder banded mob

wod: 21-18-15-12-9-6-3
         kbs (55/35)
         sit ups




       

7/23/13

warm up: dynamic+ 4x200m run

Strength: 10min EMOM
              1 squat clean & jerk @65%

wod: 16-12-8
         Thruster (95/65)
 **do 30 double unders between each set**
       
       

7/22/13

warm up: dynamic

Strength: 7x3 back squat @65%
             *follow each set by 3 high box jumps*

Wod: 200m kb farmer carry
         15 burpee box jump(24/20)
         200m plate carry (45/35)
         15 burpee box jump
         200m plate carry
         15 burpee box jump
         200m kb farmer carry
       

7/19/13

warm up: dynamic

Strength: 3x8 front rack lunges (heavy)

wod:
*buy in: 30 sec bear crawl**
 3 rounds:
 10 chest2bar pull ups
 10 front squats (135/95)*from the ground)
 25 double unders
**cash out run 400m**

7/18/13

warm up: dynamic

Skill: 5min amrap double unders
Strength: On the minute: 10 min
                 2 snatch (light-technique work)
wod: 5 rounds:
        3 min amrap
       3 power snatch (115/75)
       6 hand release push ups
       9 squats
  *rest 1 min between rounds*

7/17/13

warm up: dynamic

Strength: push press 5x3 (heavy)

wod:  10-9-8-7-6-5-4-3-2-1  shoulder 2 overhead  (135/95)
          1-2-3-4-5-6-7-8-9-10  toes-2-bar
     

7/16/13

warm up: speed ladder

strength: 1-legged squats 5x5 (per leg)

wod: 3 rounds:
         15 wall balls
         15 burpees
   

7/15/13

warm up: dynamic+hip mobility+burgener warm up

Strength: build to a 1rm clean in 20 mins

wod: 15-12-9-6-3-6-9-12-15
         kbs (55/35)
         box jumps
       **cash out: run 400m*
       

7/12/13

warm up: speed ladder+
shoulder mobility and partner shoulder smash

WOD: for time:
           Run 400m
           10 handstand push ups
           20 goblet lunges (55/35)
           30 sit ups
           40 thrusters (95/65)
           30 sit ups
           20 goblet lunges
           10 handstand push ups
           Run 400m
         

New shirts are in!!

The new shirts are in!! They are $20. If you pre ordered please pay and pick your shirt up :-)

7/11/13

warm up: dynamic

Strength: 5x3 pause front squats (pause 3 seconds at the bottom of every squat)

WOD: 15 min AMRAP:
           5 burpees
          10 wall balls
          15 box jumps

7/10/13

warm up: speed ladder

***ACTIVE RECOVERY DAY***
A. Come in and make up a WOD/strength you've missed this week

OR

B. CHOOSE ONE:
       Row 2000m (slow, recovery pace)
       Run 1600m (slow recovery pace)
       Ride the airdyne for 10 mins
                    +
      foam roll+ Hip&shoulder mobility
     
 

7/9/13

Warm up: dynamic

Strength/Skill: 5x10
                     1 legged Kb deadlift (55/35)

WOD: 21-15-9
           Deadlifts (225/135)
          Med ball sit ups (20/14)
      **cash out: 50 double unders(150 singles)**

7/8/13

warm up: dynamic+hip mobility
 Strength: back squat 5x3 85%
wod: 4 rounds
         20 kbs
         10 push ups
          5 pull ups
         run 200m
       
       
       
 
       

7/5/13

warm up: speed ladder

strength: High hang power snatch 5x1

wod: Filthy 50
        50 Box jump(24/20)
           50 Jumping pull-ups
           50 Kettlebell swings (55/35)
           50 Walking Lunge
           50 Knees to elbows
           50 Push press, 45 pounds
           50 Back extensions
           50 Wall ball shots, (20/14)
           50 Burpees
           50 Double unders

July 4th!!

The gym will have a 9am class tomorrow only! We hope everyone has a fun and safe 4th of July!

7/2/13

warm up: dynamic + shoulder mobility

strength: push press 5x2 (climbing)

wod: **13.2**
         10 min AMRAP
           5 shoulder-to-overhead (115/75)
          10 deadlift (115/75)
          15 box jumps (24/20)