140424 “Annie”

Posted: April 23, 2014 in Uncategorized

Adjusted Class Schedule for this week:
Thursday: 6-5-6
Friday: 6-12-5
Saturday: 930-1030
Sunday: closed

Adjusted Class Schedule

STRENGTH

10 minutes to establish a personal best for unbroken double unders

“Annie”

50-40-30-20-10

Double Unders
Sit-ups

compare to: 140318

140423 “Elizabeth”

Posted: April 22, 2014 in Uncategorized

Adjusted Class Schedule for this week:
Wednesday: 6-12-5-6
Thursday: 6-5-6
Friday: 6-12-5
Saturday: 930-1030
Sunday: closed

Adjusted Class Schedule

STRENGTH

10 minutes to establish a 1 rep max hang power clean

“Elizabeth”

21-15-9

Cleans (135/95)
dips

compare to: 131121

140422 “Kelly”

Posted: April 21, 2014 in Uncategorized

Adjusted Class Schedule for this week:
Tuesday: 6-5-6
Wednesday: 6-12-5-6
Thursday: 6-5-6
Friday: 6-12-5
Saturday: 930-1030
Sunday: closed

Adjusted Class Schedule

“Kelly”

5 rounds for time:

Run 400 meters
30 box jumps (24/20)
30 Wall balls (20/14)

*30 minute time cap

140421 “Jackie”

Posted: April 20, 2014 in Uncategorized

Adjusted Class Schedule for this week:
Monday: 6-12-5-6
Tuesday: 6-5-6
Wednesday: 6-12-5-6
Thursday: 6-5-6
Friday: 6-12-5
Saturday: 930-1030
Sunday: closed

Adjusted Class Schedule

STRENGTH

10 minutes to establish a 1 rep max hang power snatch

“Jackie”

1000m row
50 thrusters (45/33)
30 pull-ups

Compare to: 140201

140419

Posted: April 18, 2014 in Uncategorized

WOD

START – 3:00

2 rounds
10 burpees
10 deadlifts

3:00 – 6:00

2 rounds
12 burpees
12 deadlifts (135/95)

6:00 – 9:00

2 rounds
14 burpees
14 deadlifts

9:00 – 12:00

2 rounds
16 burpees
16 deadlifts

etc…follow this pattern until you fail to complete both rounds

140418

Posted: April 17, 2014 in Uncategorized

STRENGTH

2 minute max effort calorie row

WOD

10 minute AMRAP

100 double unders
50 thrusters (45\33)
25 dips
50 thrusters
100 swings (55/35)

140417

Posted: April 16, 2014 in Uncategorized

STRENGTH

A. Power Snatch 2 x 5
B. Push Press 5 x 3

WOD

18-15-12-9-6

SDLHP (95\65)
box jumps (24\20)