Wednesday, October 31, 2012

121031

Happy Halloween! Don't eat too much candy!

WOD
21-15-9
Squat Cleans (135/95)
Handstand Push-ups
200m Run after every round

Tuesday, October 30, 2012

***Schedue Change Tomorrow Night***

THERE WILL NOT BE A 6PM CLASS WEDNESDAY NIGHT. IF YOU CAN, TRY AND MAKE IN FOR THE 4 OR THE 5 CLASS. CLASSES WILL BE BACK TO NORMAL SCHEDULE THURSDAY.

121030

WOD
AMRAP in 12 minutes of:
7 KB Swings (24kg/16kg)
7 Burpees
7 Box Jumps (24"/20")

121029

WOD
Skipping "Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
*20 Double Unders after every 3rd round

Friday, October 26, 2012

121026

WOD
5 rounds of:
8 Thrusters
10 Knees to Elbows
12 Box Jumps (24"/20")

Beg (65/45)
Int   (95/65)
Adv(115/75)

Thursday, October 25, 2012

121025

WOD
AMRAP in 12 minutes of:
8 Deadlifts
30 Double Unders

Beg (135/95)
Int   (225/135)
Adv(275/185)

Wednesday, October 24, 2012

121024

Jennifer's Happy B-Day WOD!!!
WOD
5 rounds of:
10 Hang Power Cleans
22 Overhead Lunges (45/25)
12 Push Press
*Hang Clean and Push Press weight are the same
Beg (95/65)
Int   (135/95)
Adv(165/105)

Tuesday, October 23, 2012

121023

WOD
21-18-15-12-9-6-3
Wall Ball (20/14)
Burpees

Monday, October 22, 2012

121022

WOD
Tabata
Pull-ups
Push Press (95/65)
KB Swings (24kg/16kg)

Friday, October 19, 2012

121019

WOD
5 rounds of:
AMRAP in 3 minutes of:
2 Hang Power Cleans
4 Burpees
6 Ring Dips
1 minute rest between AMRAP's

Beg (75/55)
Int   (115/75)
Adv(165/105)

Thursday, October 18, 2012

121018

WOD
5 rounds of:
10 Overhead Squats (95/65)
200m Run
15 Box Jumps (24"/20")

Wednesday, October 17, 2012

121017

WOD
AMRAP in 15 minutes of:
5 Deadlifts
7 Push-ups
9 Toes to Bar

Beg (135/95)
Int   (225/135)
Adv(315/205)

Tuesday, October 16, 2012

121016

WOD
"Jackie"
1000m Row
50 Thrusters (45)
30 Pull-ups

Monday, October 15, 2012

121015

Congrats to Kim Thomas on her first muscle-up on Friday night! It has been a frustrating journey but all of your hard work finally paid off! Oh yeah after getting her first muscle-up she hammered out "Nate" Rx'd getting 9 rounds no problem! BEAST MODE!!!! Way to go Kim!

WOD
"Nate"
AMRAP in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (32kg/24kg)

Friday, October 12, 2012

121012

WOD
5 rounds of:
4 Power Clean + Hang Power Clean
20 Push-ups
12 Knees to Elbows

Beg (95/65)
Int   (135/95)
Adv(185/115)

Thursday, October 11, 2012

121011

WOD
AMRAP in 12 Minutes of:
7 Med Ball Cleans
7 Push Press (115/75)
7 Box Jump (24"/20")

Wednesday, October 10, 2012

1210110

WOD
100 Double Unders
----------------------------
21-15-9
Overhead Squats (95/65)
Bar Hop Burpees
Pull-ups
----------------------------
100 Double Unders

Tuesday, October 9, 2012

121009

WOD
AMRAP in 6 minutes of:
6 Front Rack Lunges (115/75)
10 Pull-ups

1 minute rest

AMRAP in 6 minutes of:
5 Hang Clean and Push Press (115/75)
10 Sit-ups

Friday, October 5, 2012

***THANKSGIVING WEEKEND***

Thanksgiving weekend Schedule
We will have normal class time Saturday and will be closed Monday for the Thanksgiving Holiday.

121005

WOD
10,9,8,7,6,5,4,3,2,1
Deadlift
Plyo Push-up
100m run between rounds

Beg (135/95)
Int   (225/135)
Adv(275/185)

Thursday, October 4, 2012

121004

WOD
AMRAP in 15 minutes of:
5 Burpees
10 Wall Ball
15 KB Swings (24kg/16kg)



Wednesday, October 3, 2012

121003

WOD
5 rounds of:
6 Power Snatch
12 Pull-ups
12 Ring Dips

Beg (65/45)
Int   (95/65)
Adv(135/95)

Tuesday, October 2, 2012

121002

WOD
9-15-21-15-9
Thrusters (95/65)
Toes to Bar
40 Double Unders Between rounds

Monday, October 1, 2012

121001

WOD
10 Rounds of:
3 Clean and Jerks
5 Pull-ups
10 Push-ups
15 Squats

Beg (95/65)
Int   (135/95)
Adv(185/115)