Archive for October 2016 | Monthly archive page

10.19.16

Happy Birthday Spenser! 20 Min AMRAP Start at top every 5 min 27 Pull ups 27 Thrusters 95/65 27 Push ups 27 Box jump overs Max Muscle Ups  

10.18.16

Warm up: 1000m Run 20x for Time w/ partner (10 each) 10 SDLHP 95/65 30 Double Unders Cool down: 50 -100 Sit ups

10.17.16

Warm Up: OH Skill Work SWOD: EMOM 10 min  3 OH Squats from the floor WOD:  10 min AMRAP: 5 Power Snatch 10 Pistols *10 Burpees over the bar at 2,4,6,8 minutes.   

10.17.16

Warm Up: OH Skill Work SWOD: EMOM 10 min  3 OH Squats from the floor WOD:  10 min AMRAP: 5 Power Snatch 10 Pistols *10 Burpees over the bar at 2,4,6,8 minutes.   

Yoga is back…

Don’t miss out on yoga sessions every other Monday beginning tonight 10/17/16

10.14.16

Warm up: Eraser Game WOD: 15.3 14 min Amrap 7 Muscle ups 50 Wall Balls 100 Double Unders Then 14-20 3 G2OH every Minute on the Minute (snatch or C&J) 75%

10.13.16

Warm-up: 500m Row WOD: w/ Partner 12 Min Amrap A: Amrap 10 KB Swings 24/16 10 Push ups (abmat) B: Row *Switch every 3 minutes Cool Down: 100 Wall Ball Sit ups w/ partner (50 each)

10.12.16

Warm Up:  Ladders 5 x 20 yards WOD:  For Time: Run 400m 20 Back Squats 10 Toe to Bar 20 Front Squats 10 Toe to Bar 20 OH Squat 10 Toe to Bar Run 400m 20 Back Squats 10 Toe to Bar 20 Front Squats 10 Toe to Bar 20 OH Squat 10 Toe to […]

10.11.16

Warm Up: Shoulder Drill SWOD:  5 x 2 Shoulder Press WOD:  20 min EMOM 1. 10 Hang Power Cleans 2. 2-6 Bar Muscle Ups 3. 10 FR Lunges 4. Max Burpee Box Jumps 24"/20" 5. Rest

10.10.16

Warm-up: dynamic drills 5x200m Run with 1 min rest between Wod: 10 Min EMOM 10 Thrusters 9/65 10 Pull ups Cool down 2x 1 min Plank hold