2/17/14

Strength: 12 min EMOM
1st 5 Back Squats @70%
2nd 5 TNG Deadlifts @70%
3 Rounds
15 Pull ups
25 Push ups

2/14/15

Strength:Overhead Squat 6x3(climb)

WOD:
12 min AMRAP
TEAMS of 2
Run 100
2 Rope climbs
Partners are not allowed to switch until both rope climbs are completed
SATURDAY CLASS IS CANCELLED

2/13/15

Fun: 15 min AMRAP
ROW 100m
Rest 15

WOD:for time
100 Push ups
* 1 wall climb on the top of every min*

The NOON class and the 4:00 class today are cancelled and TOMMOROW only having 4:30 and 5:30pm classes

2/16/15

Strength:Front Squat 5x2(HEAVY)


WOD:
"GREAT SCOTT"
12 Min AMRAP
12 Box Jumps 24/20
8 Cleans 135/95(RX+185/105
8 Pull ups (RX+  4 Bar Muscle ups)

2/10/15

WOD: "ELISH"
What to bring: Running shoes
a REALLY good attitude will also be helpful.

2/9/15

WOD- "MARQUETTE"
50-40-30-20-10
Double Unders(3:1)
Sit ups
*9 Thrusters after each round*
Strength: Strict Press 5x5@70% or above.

2/5/15

Strength:Snatch pull + Power Snatch  6x2

WOD:21-15-9
Pull ups
*20 Goblet lunges after every set 55/35*

GYM SCHEDULE TOMMOROW-
6:30 am
NOON
4:30pm
5:30pm

2/4/15

Strength: Pause Overhead Squat: 5x3

WOD:
4 min AMRAP
30 Thrusters 95/65
AMRAP Box Jumps 24/20
REST EXACTLY 3 MIN
4 min AMRAP
30 Thrusters 95/65
AMRAP Box Jumps 24/20

2/3/15

WOD:Teams of 2:
ROW 8000M
* switch every 200m*



Only 6:30am classes in the morning this week and next guys!! All other classes are the same!

2/2/15

Strength: CLEAN COMPLEX:
1 power clean+ 1front squat+ 1 jerk+ 1 hang  squat clean + 1 Jerk
6x1(climb)
WOD:30-20-10
Power Cleans 135/95
Bar Facing Burpees