Month: January 2013

Locked And Loaded

WOD 1/18/13 Skill Work: Handstands! Work on holding against a wall, free standing, walking, push-ups, on the rings etc.   AMRAP in 4 minutes: 15 Double Unders 5 Cleans (95/65) Immediately Followed by: 5 Rounds: 15 Double Unders 5 Clean and Jerks (95/65) 800m Run after last round.   Score is rounds completed in the …

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Button

WOD 130118 Back Squat 2×5 @ 80% 3×1 @ 90% For time: 1K Run 100 Push-ups 10 Snatches (135/95) Intro Class: Front Squats: 3×5 3 Rounds: 1 min: Wall Ball 1 min: Dips 1 min: Burpees 1 min: Deadlifts Rest 1:00 ; ;

Filthy Fifty

WOD 130117 “Filthy Fifty” For time: 50 Box jump, (24/20) 50 Jumping pull-ups 50 Kettlebell swings (35/20) 50 Walking Lunges 50 Knees to elbows 50 Push press (45/30) 50 Back extensions 50 Wall ball shots (20/14) 50 Burpees 50 Double unders   Intro Classes For Time: 400m Run 25 Push Ups 25 KBS 25 Supermans …

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Frannie

“Paleo Potluck” WOD 1/17/13 Snatch skill work – Start with the squat snatch and continue if you’re form is correct. If you are lacking the flexibility or coordination for a squat snatch proceed to power snatches after you’ve spent 5 minutes practicing the squat snatch. If you can try to squat snatch for the entire …

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The Big Show

WOD 1/16/13 Mid-Thigh Hang Cleans 5×5 Work up to a heavy set. Do not drop lower than mid-thigh in the hang. Catch the bar above parallel. 4 Rounds For Time: • Max Effort Cleans (135/95) • Crawfish Walk • 10 T2B • Crawfish Walk Cleans must be touch-and-go and will be done by the black …

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Side To Side

WOD 1/16/13 Overhead Squat 5-5-5-5   “Partner Showdown” You vs. Your Partner 1 minute per exercise for max reps Burpees Deadlifts (225/155) Kettlebell Swings (55/35) Push Press (45/30) Russian Twists Once you finish Russian Twists Start back at burpees and go through one more time!   You will do max burpees for one minute while …

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Breathing Room

  WOD 130115 Push Jerk/ Split Jerk 5-5-3-1-1 100 Double Unders 25 Wall Balls (20/14) 75 Double Unders 25 Wall Balls 50 Double Unders 25 Wall Balls We’ve added a Third class time for the free classes! Starting tomorrow, feel free to join us at 4:30! We loved having the gym that packed…but seriously…

For Freeeee???

WOD 1-14-13 Max Effort Strict Pull-ups x5 5 Rounds For Time: • 7 DL (225/155) • 20 KB Swings (55/35) • 5 DL • 10 Burpees ——————————– FREE CLASS Skill Work: KB Swings 4×10 AMRAP in 10: • 7 Man-makers • 40 Singles The 2 weeks free promotion starts today!!! We hope to see a …

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The Climb

WOD 1/14/13 EMOM for 7 Minutes: Power clean + Push Jerk + Hang Squat Clean Add or remove weight as needed.   Rest 3 minutes:   21-15-9 Power Cleans 135/95# Toes 2 Bar   Rest 3 minutes:   Cool Down: Tabata Double Unders