Saturday, 1-24-15

Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday.

“Dodgeball”

Partner WOD
4RFT each
10 Alt. Pistols
10 HSPU
10 Power Cleans
10 Cal Row
1 person works at a time.
Each person has to do 20 Burpees for final time.


Friday, 1-23-15

Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday.
Strength:
18 min EMOM
Min 1: 10 T2B
Min 2: 5 Squat Cleans
Min 3: 10 floor Presses

Open Wod 13.2
10 Min AMRAP
5 S2O 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20


Monday, 1-19-15

Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday.

Strength: Back Squat Waves: 5 Reps ASAP
55%,65%,75%
60%,70%,80%

6min EMOPM
5 Hang Power Cleans 205/155

50 Wall Balls 20/14
40 sit Ups
30 Box Jumps
20 HR Push Ups
10 C2B Pull Ups
20 HR Push Ups
30 Box Jumps
40 Sit Ups
50 Wall Balls


Friday, 1-16-15

nulluStrength/Skill:
Deadlifts: 10@50%, 10@55%. 10@60%, 10@65%, 10@70%

500m row – all out
Rest 2:00
3 rounds w/1:00 rest between rounds
12 wall balls (20/14#)
10 C2B
8 pushups w/feet on box
6 box jump overs (24/20″)
4 DB manmakers (45/30#)
2 wall climbs


Thursday,1/15/15

Flight Simulator-
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken D/U’s

Time cap of 20 minutes

* You must stop between sets to start the next

Open WOD 13.4
7 min AMRAP-
3 Clean and jerk 135/95
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.