Thursday 1-3-13

“Fight Gone Bad”
Wall Balls (20/14)
Sumo-DeadLift High-Pull (70/52)
Box Jumps (20”)
Push Press (75/45)
Row (Count Cal)
3 Rounds 1 Minute rest between rounds.

Wednesday 1-2-13


Wednesday
Skill: Ring Dips Max effort, then 2 minutes rest. 5 sets
18 Minutes OTMEM
First 8 Minutes
Even Minutes – 10 Air Squats
Odd Minutes – 10 Pullups
Rest 2 Minutes
Second 8
Even Minutes – 10 Abmat Situps
Odd Minutes – 10 Pushups

Friday 12-28-12

Skill: Snatch Press

WOD:
2 Rounds
2 Minutes Kettle bell Snatch (36/27 one minute/arm)
2 Minutes Rest
2 Minutes Kettle bell Swing (53/36)
2 Minutes Rest
Count Total Reps

Thursday 12-27-12

Skill: Med Ball Cleans 5×8

WOD: “Christine”
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)

Wednesday 12-26-12

Skill: Push Jerk 5 x 5
WOD: “Jerk Under”
12 Min AMRAP
10 Push jerk 135/95
20 Bar facing burpee
30 Double unders
Score Total Rounds

Closed

We will be closed Monday and Tuesday for Christmas. We will be back on regular hours Wednesday. See you then!

Friday 12-21-12

Skill: Hang Snatch 5×3
5 Rounds
6 Wall Climbs
12 Overhead Lunge with plate (45/25)
18 Donkey Kicks

Thursday 12-20-12

Skill: Power Cleans 5×5
WOD:
21-15-9
Overhead squat (95#/65#)
Pistols
Ball slams (30#/20#)

Wednesday 12-19-12

“Dirty thirty”
1 round
Row 30 calories
30x Wall-ball (20#/14#)
30x Box jumps
30x Superman’s
30x Sit-ups
30x Push-ups
30x Knees to elbows
30x KB swings (1.5pd/1pd)
Row 30 calories

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Tuesday 12-18-12

Skill: Push Press 5×3
WOD: 10 min AMRAP
2 Down and Back Farmers Carry (2pd/1.5) Kettlebell
10 pullups
2 Down and Back Farmers Carry (2pd/1.5) Kettlebell
10 ring rows