WOD 12/30/11 Push Press 3-3-3-3-3 All sets at 75-85% of your max 3 Rounds: 10 Hang Clean Thrusters (45/30 DB’s) 10 Burpees 50 Double Unders January 2-13 we will have a free [...]
WOD 12/28/11 Back Squats 3-3-3-3-3 All sets at 75-85% of your max 50 Back Squats (body weight) As Fast as possible; start from racks. At the beginning of every minute complete 5 burpees. [...]
WOD 12/27/11 Skill Work: Spend 5 minutes working on each of the following movements Toes To Bar Kipping Pull-Ups 10 Rounds: 3 Clean & Jerks (155/105) 10 Wall Ball (20/14) [...]
WOD 12/26/11 Front Squat 5-5-5-5-5 All sets at 70-80% of your 1 rep max Met-Con will be coaches choice today January 2-13 we will have a free class at 11am Monday-Saturday and at [...]
WOD 12/23/11 Press 5-5-5-5-5 All sets at roughly the same weight (65-75% of your max) Keep rest between sets under 2 minutes. AMRAP in 12: 15 KB swings (55/35) 5-10-15-20m Shuttle run [...]
WOD 12/22/11 Snatch – Find your 1 rep max. Get in at least 5 heavy reps AMRAP in 9 Minutes: 5 Overhead Squats (50-60% of your max) 200m Run Cool Down: One set of max Overhead Squats [...]
For the first two weeks of January we will be offering two free classes Monday thru Friday at 11am and 8pm (Except on Fridays we will only have the 11am). We will also have our free class on [...]
WOD 12/21/11 Deadlift 5-3-3-1-1-1 10! Goblet Squats (Heavy) Dead Hang Pull-Ups Cash Out: 800m Run We will be closed Christmas Eve and Christmas Day. On December 23 we will [...]
WOD 12/20/11 Power Clean – 5 Sets of 2 at 80-90% of your max. “Power” denotes that you catch the bar above parallel in the squat. 3 Rounds: 3 Hang Power Cleans (75% of [...]
