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

1/30/15

Strentgh:find a Heavy single Pusf Jerk

WOD: Take 80% of heavy PJ and
For Time: 30 Push Jerks
*7 toes to bar when bar is dropped^

1/29/15

Strength:Snatch Deadlift+ Snatch Pull(From Hang)+ Power Snatch(from hang)
(2+2+2)x8


WOD: 4min AMRAP x2( rest 2 min between AMRAPS
60 Wall balls
Then with remaining time AMRAP Double Unders(3:1)
* score is total  double Unders*

THERE WILL BE A NEW GYM SCHEDULE POSTED  TOMORROW
( changes will only be for morning classes)

1/28/14

WOD: 25 min AMRAP
30 Cal Row
20 Box jumps
10 Front Rack lunges 135\95
Rest  90 sec  Between Rounds

1/27/14

Strength-find heavy push jerk double

WOD-"HELEN"
3 Rounds
400m Run
21 KBS 55/35
12 Pull ups

1/22/14

Strength: 3 Snatch Deadlifts+ 3 snatch high pulls( From hang)+ 3 muscle snatches(from hang) 9x1

Keep weight extremely light on snatches to focus on technique. Guys use no more than 65 and girls no more than 45.

WOD:
Wall balls: 40-30-20 20/14
Deadlifts:10-20-30 135/95

1/21/15

TEAMS OF 2:
20 min AMRAP
30 Box Jumps
30 Toes 2 BAR
30 Cleans 135/95
30 Lunges

1/20/15

Strength:1 Push Press + 1Push Jerk 5x2( build to a heavy set)

WOD:3 Rounds
Run 600m
12 HSPU
50DUBS (3:1)

1/19/14

Strength: Back squat 3x10 60%

WOD:
50 CAL ROW
40 Bar facing burpees
30 Snatches 115/75(Rx+135/85
20 Pull ups(RX+ Strict pull ups)

1/16/19

Strength: Accumulate 2 min of each:
Side Plank( right and left)
Hollow body hold
Superman hold



WOD:Buy in:
Run 400m
Then
5 Rounds
8 Thrusters 95/65
10 Box Jumps-Games standard
Buy out:
Run 400m

1/15/15

Strength: Snacth 6x3 @70-75%

WOD:2 ROUNDS
21 T2B
21 Deads 225/135