Tuesday WOD
Metcon: 5 Rounds 15 Handstand Push-ups 15 Box Jumps (24/30) 15 Kettlebell Swings (55/70) *25 minute cut-off*...
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15
December
Blog
Announcement
Next Tuesday the 22nd we will NOT have a 10:00am class because we will be helping angel bears of hope at 1030. I encourage anyone that has a little extra time to come and help as well. There is a sign up sheet on the...
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14
December
Monday WOD
Strength: 5 sets of: Barbell Complex 1 Squat Clean 2 Jerks 4 Front Squats 1 Jerk *Work up to a heavy weight you can perform this complex 5 times. You may increase weight across the 5 sets* Metcon: 7 minute ladder 1 Thruster (93/135) 2 OAA Dumbbell Snatch (55/70) *At least through 14 Dumbbell Snatch to Rx*...
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14
December
Saturday WOD
Metcon: AMRAP X 20 minutes 8 Deadlifts (183/275) 60 Double-Unders 40 Wallballs (14/20 @ 9/10 ft) *At least 4 rounds to Rx*...
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12
December
Friday WOD
Strength: EMOTM X 10 minutes Odd- max air squats in 40 seconds Even- 100m Sprint Metcon: 5-4-3-2-1 Squat Snatch (123/185) Muscle-up *8 minute cut-off. Double the numbers for your muscle-up scale if doing anything other than muscle-ups or bar muscle-ups*...
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10
December
Thursday WOD
Metcon: 5 Rounds 12 Hang Cleans (103/155) 15 Toes to Bar 18 Burpee Box Jump Overs (20/24) *25 minute cut-off*...
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10
December
Wednesday WOD
Strength: EMOTM X 10 minutes Odd- 6 Strict Handstand Push-ups Even- 10 Kettlebell Swings *Make the HSPU as difficult as you can, if 6 strict isn't going to get you work you can put yourself below depth* Metcon: AMRAP X 3 minutes 6 Front Rack Lunges (93/135) 8 Push-ups 25 Double-Unders -Rest 1 minute- AMRAP X...
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09
December
Tuesday WOD
Metcon: -Start with 800m Run- 4 Rounds 10 Snatch (83/125) 20 Pistols 25 Pull-ups -End with 800m Run- *30 minute cut-off*...
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08
December
Monday WOD
Strength: 5 X 4 Back Squats Metcon: 21-15-9 Squat Clean Thrusters (63/95) Ring Dips *10 minute cut-off*...
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07
December
Sunday Funday!
First of all if anybody is interested in watching some Olympic weightlifting (Clean and Jerk, Snatch) the world championships are on ESPN 2 right now! (12-1). I will be at the gym by 5 for anyone that wants to come in and do a workout...
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06
December