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Posted: September 2, 2014

Wednesday, September 3rd

I like to Move it Move it

5x5 deadlifts

(same rules as monday)

10 min Amrap:

15 dead lifts (225/175)

15 Toes to Bar

Posted: September 1, 2014

Tuesday, September 2nd

Whitten

5 rounds for time of:

22 kb swings (70/53)

22 box jumps (24"/20")

400m run

22 burpees

22 wall balls

*there will be a 45 min time cap for this workout so push yourself :)

Posted: August 31, 2014

Monday, September 1st

Snatch and Go

1) Mobility: 10 min w/ bands or wall stretches 

2) Strength: 15 min to preform 5x5 of Back Sq.  

(1st. 2 sets warm up sets last 3 are working sets this means go heavy but do not remax!!!) 

3) Wod: 15 min Amrap: 

10 snatches at (115/75)

20 double unders

Labor Day Schedule; 5:30am & 9:30am classes only

Posted: August 28, 2014

Friday August 29

Strength

6X2 CLEAN

4X3 OVERHEAD SQUAT

4X3 DEADLIFT

4X6 BOX JUMPS, 4X6 PLYO PUSH-UPS , 4X6 RING ROWS, 3X10 RING FLYS, 3X10 REV RING FLYS

 

EWOD

50 Cal Row

50 Box Jumps

50 Slam-Balls

50 Push-ups

50 Split Jumps

50 Bar Thrusuter

50 v-ups

50 Supermans

Posted: August 28, 2014

August 28

5 Rounds for Time

10 Pull-ups

5 Down and Back Turf Shuttle

10 Toes to Bar

 

Posted: August 26, 2014

Wednesday August 26

Strength

6X2 Snatch

4x3 Front Squat

4x3 Strict Press

L-Sits 3x10sec, Single Leg Box Jumps 3x10 , Weighted Push-ups 3x10

EWOD

2 rounds

800m Run

KB Dragon Flags 10

KB Thursters 15

 

 

Posted: August 26, 2014

Tuesday August 26

Triplet

15-12-9

Cal Row

HSPU

Box Jumps

Posted: August 25, 2014

Monday August 25

Happy Birthday Yasmin & Marie

26 min Amrap

1 Lap Run

5 Snatches

10 Deadlifts

15 Weighted Sit-ups

Posted: August 21, 2014

Friday August 22

"EVA"

5 Rounds for Time

800m Run

30 KBS

30 Pull-ups

Posted: August 21, 2014

Thursday August 21

Strength

Hang Snatch 4x3

Deadlift 4x3

Front Squat 4x5

3x10 Weighted Step Up, Strict Pull-up, and Dips

 

EWOD

16 Min Amrap

6 GHD Sit-ups

12 Slam-Balls

18 Box-Jumps

 

Posted: August 19, 2014

Tuesday August 19

Strength

Hang Clean 4x3

Sumo Deadlift 4x5

Overhead Squat 4x3

Banded Sprints 2x5

EWOD

4 Rounds for Time

50 Double-Unders

25 Burpees

15 Toes to Bar

 

Posted: August 18, 2014

Monday August 18

"AMRAP"

15 MINS OF

Sled Push

10 Push-ups

10 Pull-ups

10 Dips

10 Cal Row

Posted: August 15, 2014

Friday August 15

Strength

Clean 4x3

Back Squat 4x3

Deadlift 4x5

Strict Press 7x1

3x10 Dragon Flys and Muscle-Ups

 

 

EWOD

6 rounds of:

1Min Bar Thrusters

1Min Sit-ups

1Min Burpees

Rest 1 Min and Repeat

Posted: August 13, 2014

Thursday August 14

Triplet

500m Row

10 Hang Cleans 135/95 & Burpees

400m Row

8 Hang Cleans & Burpees

300M Row

6 Hang Cleans & Burpees

200m Row

4 Hang Cleans & Burpees

100m Row

2 Hang Cleans & Burpees

Posted: August 13, 2014

Wednesday August 13

 4 Rounds For Time

1 Lap Run

10 Pistols

15 Overhead Lunges

20 Double-Unders