Blog Archives

WOD 12/31/2014

12/30/2014

No 6 PM class today (New Years Eve)...
-----------------

WOD: Individual Workout

25-20-15-10-5
Full Clean 135/95
Russian KB Swings 70/53
Power Jerk 135/95
KB Goblet Squats 70/53

Or

Partner Workout - One 1 athlete works at a time

50-40-30-20-10
Full Clean 135/95
Russian KB Swings 70/53
Power Jerk 135/95
KB Goblet Squats 70/53

WOD 12/30/2014

12/29/2014

Strength: Split Snatch 1-1-1-1 - take 15 mins to find a Heavy 1 Rep

----------------

WOD: EMOM for 14 Mins

Odd Mins - 5 Handstand Push Ups - (advanced Strict HSPUs)

Even - 4 Alternating Split Snatch-60% of Heavy 1 Rep (2 each leg)

WOD 12/27/2014

12/26/2014

Normal class times at 8 and 9 AM
-------------
2 Person Partner Wod

In 5 Mins

40 Deadlifts 205/135
40 Pull Ups
4 Rope Climbs
40 Ground 2 Overhead 115/75

2 Min Rest - then repeat

In 5 Mins

40 Deadlifts 205/135
40 Pull Ups
4 Rope Climbs
40 Ground 2 Overhead 115/75

WOD 12/26/2014

12/25/2014

Remember...class times today (12/26/14) at 3, 4, 5 and 6 PM.
---------------
WOD: 4 Rounds for time

200 Meter Run
100 Meter Farmers Walk 70/53
10 Wall Ball 20/14
20 Hand Release Push Ups
20 Vertical KB Swings 53/35
20 Air Squats
20 DU's or 60 Singles

WOD 12/24/2014

12/23/2014

Some form of 12 Days of Christmas tomorrow at 3PM! I'll (Landon) be running the class. Don't show up at 2. Don't show up at 3:30. I'm locking up at 4ish. But we will have some fun! Merry Freaking Christmas!

Come have some fun with us tomorrow!

WOD 12/23/2014

12/22/2014

Normal class time today (Tuesday.) Wednesday - Open Gym at 3 PM. Thursday closed. Friday - afternoon classes only. Saturday - normal class times.
------------------
Strength: Barbell Complex - 3 Power Snatch (floor) + 3 Hang Full Snatch + 3 OH Squat - 15 Minutes to find Maximal Load
----------
WOD: 21-15-9

Wall Balls 20/14
Toe 2 Bar
Burpees

12/22/2014

12/21/2014

Strength: 3 Hang Clean + 3 Front Squat + 3 Shoulder to Overhead - 15 Minutes to find Maximal Load

-------------

WOD: 21-15-9

Box Jump Overs 24/20
Russian KB Swings 70/53
Pull Ups

WOD 12/20/2014

12/19/2014

Normal class times tomorrow at 8 and 9 AM
------------------
10 Round Power Clean and Jerk @ 60 - 65% - 2 (pwr cleans) + 1 (jerk)
-------
2 Person Partner WOD: For time
1000 Meter Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000 Meter Row
* Rows split however you see fit, Run together, reps split however you see fit.
---------------------------
If you missed one of the 1 rep max lifts this week, come on in and make it up today.

WOD 12/19/2014

12/18/2014

Deadlift - 20 Mins to find a 1 Rep Max

------------------
Wod: For time - 7 Rounds - 20 Min Time Cap!
7 Thrusters 95/65
7 Burpees
7 Pull Ups
*Those of you that participated last Saturday...you know what you're in for today.
-------------
Increase your knowledge by hearing things we discuss from different and vastly experienced coaches...watch these please.

Wod 12/17/2014

12/16/2014

Strength: Strict Press - 20 Mins to find a 1 Rep Max
---------------
WOD:
3 Min AMRAP

3 Power Snatch 135/95
6 Overhead Squats 135/95
9 Bar Facing Burpees

1 Min rest

3 Min AMRAP

3 Power Snatch 135/95
6 Overhead Squats 135/95
9 Bar Facing Burpees

1 Min rest

3 Min AMRAP

3 Power Snatch 135/95
6 Overhead Squats 135/95
9 Bar Facing Burpees