Friday, January 6, 2017

1-6-wod
 

Rest / Make-up / Mobility

Thursday, January 5, 2017

1-5-wod
 

Skill / Strength

Clean

 

Conditioning

Clean ladder

Wednesday, January 4, 2017

1-4-wod
 

Strength

Back squat

 

Conditioning

“Jackie”

For time:

Row 1,000 meters

50 Thrusters (45#/35#)

30 Pull ups

♦ compare to 04/07/16 ♦

Tuesday, January 3, 2017

1-3-wod
 

50-40-30-20-10 reps for time of:

Double unders

Sit ups

KB swings (53#/35#)

Monday, January 2, 2017

1-2-wod
 

Rest / Make-up / Mobility

Sunday, January 1, 2017

10:45am & 12:00am Classes Only Today

 
nye2017
 

21-15-9 reps of:

Hang power cleans (135#/95#)

Burpees

Chest to bar pull ups

Saturday, December 31, 2016

Regular Class Schedule Today

 
12-31-wod
 

For time:

Run 400m

45 Back squats (135#/95#)

Run 400m

30 Front squats (135#/95#)

Run 400m

15 Overhead squats (135#/95#)

♦ compare to 12/03/15 ♦

Friday, December 30, 2016

Congratulations Steve!

 
12-30-wod
 

Rest / Make-up / Mobility

Thursday, December 29, 2016

12-29-wod
 

5 Rounds of:

3 Muscle ups

21 KB swings (53#/35#)

3 Muscle ups

Rest 1 minute between rounds

Wednesday, December 28, 2016

12-28-wod
 

For total time.

2 Rounds of:

Run 200m

30 Sit ups

15 Hip extension

Run 200m

-THEN-

Acquire 2 minute overhead hold (135#/95#)

*20 burpee penalty for every time the bar is dropped