161221

Posted

Holiday Schedule:
24 December 2016 Christmas Eve 9am Only
25 December 2016 Christmas CLOSED
31 December 2016 New Year’s Eve 9am Only
1 January 2017 New Year’s Day Closed
2 January 2017 Resume Normal Schedule

Warm Up:
21-15-9
Burpee Broad Jumps
Russian KB Swing (2 / 1.5)

Strength:  Deadlift
10 @ 35% of 5 RM
10 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85% of 5 RM

WOD: AMRAP14
4 C2B Pull-ups
6 Power Snatch (75/55)
8 OVHS (75/55)
*RX+ (2MU)(95/65)

161220

Posted

Holiday Schedule:
24 December 2016 Christmas Eve 9am Only
25 December 2016 Christmas CLOSED
31 December 2016 New Year’s Eve 9am Only
1 January 2017 New Year’s Day Closed
2 January 2017 Resume Normal Schedule

Warm Up: 3 Rounds
50 Single Leg Skips
15 Light Goblet Squats
2 Wall Walks

Strength:  Push Press
10 @ 35% of 3 RM
10 @ 45%
5 @ 55%
5 @65%
5 @ 75%
Max Reps @ 85% of 3 RM

WOD: For Total Reps
3 Min Alternating KB Snatch 953/35)
3 Min Wallballs (20/14)
2 Min Alt KB Snatch
2 Min Wallballs
1 Min Alt KB Snatch
1 Min Wallballs

Core: V-ups
5 x 15

161219

Posted

 The “Breakfast Club”

Holiday Schedule:
24 December 2016 Christmas Eve 9am Only
25 December 2016 Christmas CLOSED
31 December 2016 New Year’s Eve 9am Only
1 January 2017 New Year’s Day Closed
2 January 2017 Resume Normal Schedule

Warm Up:
500m Row
Then 3 Rounds
10 Hindu Push-ups
15 OVH Walking Lunge Steps (25/15)
5 Strict T2B

Strength:  Back Squat
2 x 10 Empty Bar
5 @ 55% of 3RM
5 @ 65%
5 @ 75%
Max Reps @ 85% of 3RM

WOD:  For Time
21-15-9
Squat Clean (135/95)
Burpee Box Jumps (24/20)

Core:
50 Hollow Rocks

“NUTTS”

Posted

“NUTTS”
FOR TIME
10 HSPU
15 Deadlifts (250/155)
25 Box Jumps (24/20)
50 Pull-ups
100 Wallballs (20/14)
200 Double Unders
400m Run w/ Plate (45/35)

“Naughty or Nice”

Posted


“Naughty”                                                “Nice”
AMRAP7                                                   AMRAP7
7 Deadlifts (115/75)                            7 Deadlifts (75/55)
7 Thrusters (115/75)                           7 Thrusters (75/55)
7 Bar Facing Burpees                         7 Bar Facing Burpees

161216

Posted

Warm Up:  4 Rounds
10 Rusian KBS (2 / 1.5)
10 Push-ups
10 V-ups

Strength: Push Press
10 @ 35% Of 3RM
10 @ 45%
5 @ 55%
1 @ 75%
1 @ 85%
Max Reps @ 95% Of 3 RM

WOD:  21-15-9
Overhead Squat (95 / 65)
Burpee Pull-ups

Core Cashout:
2 x 10 Hollow Rocks
2 x 10 Ab Mat Sit-ups

161215

Posted

Warm Up:  3 Rounds
300m Row
10 Goblet Squats
2 Wall Walks

Strength:  Clean & Jerk
Every 90 sec for 10 rounds
2 Squat Cleans + 1 Jerk
start at 65% of last RM and build to a heavy single

WOD:  TABATA
2 Min Max Squats
2 Min Max G2O (135/95)
2 Min Max Squats
2 Min Max Burpees
*20 sec work 10 sec rest 4 rounds*