Archive for February 2017 | Monthly archive page

2.28.17

Warm up: Ladders For TIme: 100 Wall Balls 80 Sit ups 60 C2B 40 Ground to Overhead 50/35 20 HSPU 30 Min Cap Cool Down: 20-30 Cal Airdyne

2.27.17

Warm Up: Push Press  SWOD: 8 min EMOM- 10 Shoulder to Overhead WOD: 12 min AMRAP 5 Muscle Ups 10 Hang Power Cleans 115/75 15 Push Ups Cool Down: 400m Run

2.27.17

Warm Up: Push Press  SWOD: 8 min EMOM- 10 Shoulder to Overhead WOD: 12 min AMRAP 5 Muscle Ups 10 Hang Power Cleans 115/75 15 Push Ups Cool Down: 400m Run

2.23.17

Warm Up: Ladders 4 x 20 yard KB Warm up Skill Work: Turkish Get Up 1 x 10 alternating WOD:  20 min EMOM 1. Airdyne 45 sec Cals 2. KB Swing 15  3. Box Jumps Max 20" 4. Strict Pull Up 4-8  

2.22.17

Skill: 8 Min EMOM 1-5 Muscle Ups Scale: transitions or static dip hold Wod: 14 Min Amrap 200M Run 15 Push Ups (H.R.) 15 Deadlifts 225/155 Cool Down: 3x 8 Pistols (alternating), 16 Sit ups

2.21.17

Warm Up:  Ladders 4 x 20 yards SWOD:  10 min EMOM- 3 Front Squats WOD: For Time 50-40-30-20-10 Sit Ups 5-10-15-20-25 DB Thruster 50/35 Cool Down: 750m Row

2.21.17

Warm Up:  Ladders 4 x 20 yards SWOD:  10 min EMOM- 3 Front Squats WOD: For Time 50-40-30-20-10 Sit Ups 5-10-15-20-25 DB Thruster 50/35 Cool Down: 750m Row

Presidents Day…

Holiday  Schedule for Presidents Day 2.20.17 9am and 10 am Class Only Have a great weekend!

2.16.17

SWOD: 8 Min EMOM – 4 Back Squats (70%) For Time: 40 Deadlifts 50/35 (dumbbells) 25 Cal Row 25 Wall Balls 20/14 30 Hang Squat Clean  25 Cal Row 25 Wall Balls 20/14 20 Shoulder to Overhead 25 Cal Row 25 Wall Balls 20/14 10 Alternating Snatches Cool Down: STRETCH – last open Prep day […]

2.15.17

Warm Up: Shoulders  Skill Work:  HSPU and Squat Snatch Technique WOD: 12 min AMRAP 10-8-6-4-2 Squat Snatch  HSPU Rx Weights:  Men- 95, 115, 135, 155, 175 Women- 65, 75, 85, 105, 115 Skill Work:  EMOM 6 min C2B Pull Ups