Archive for December, 2013

Wednesday Jan 1st 2014

Posted by:

2-5 rounds of the Baseline

Baseline WOD

500 m row

40 air squats

30 push-ups

20 sit-ups

10 pull-ups

Continue Reading - >
0

Have FUN Messing Up in 2014!!

Posted by:

To the best community in the world- Hopefully tomorrow marks the day  that talking about what’s gonna happen in 2014 comes to a screeching halt and the real action taking begins.

Whatever your goals are, take this day to explore WHY they have meaning to you. Goals without emotional content are nothing more than daydreams.  That 50 lb. PR squat clean doesn’t mean anything by itself, but if developing the courage it takes to dive under the heaviest load you’ve ever picked up in your ...

Continue Reading - >
2

Tuesday Dec 31st 2013

Posted by:

5 rounds for time. 75#\55#

10 Power Snatch

15 Pull-ups

20 Thrusters

Continue Reading - >
1

Monday Dec 30th 2013

Posted by:

3 Rounds for time

5 Hand Stand Push-Ups

10 Toes 2 Bar

15 Box Jump (24/20)

Rest 90 seconds

3 Rounds for time

5 DB Push press

10 Deadlifts

15 V-ups

Continue Reading - >
0

Friday Dec 27th, 2013

Posted by:

Strength: Shoulder Press

6 @ 75%, 4 @ 80%, 4 @ 85%

 

13 min AMRAP

Single arm DB Snatches

C2B pull-ups

Push-ups

Continue Reading - >
0

Thursday Dec 26th 2013

Posted by:

Lets work off some of that Christmas Turkey

Continue Reading - >
0

Christmas Day Dec 25th 2013

Posted by:

Have a Happy Holiday

Continue Reading - >
0

Tuesday Dec 24th 2013

Posted by:

12 days of Christmas

 

1 100 meter row

2 Box Jumps

3 Hand Stand Push Ups

4 Clean & Jerk 135#

5 Push Ups

6 Knees to Elbows

7 KB Swing 1.5 pood

8 Double Unders

9 Ring Dips

10 Pistols

11 Pull-ups

12 Thrusters 95#

Continue Reading - >
0

Monday Dec 23rd 2013

Posted by:

Strength: Deadlift

6 @ 75%, 4 @ 80%, 4 @ 85%

 

3 rounds

Partners

500m row

20 Boxjumps 24”

10 Deadlifts 225/165

Continue Reading - >
0

Holiday Schedule Reminder!

Posted by:

We’ll be operating on a modified class schedule this week. Please check out the schedule for more information about class times.

Continue Reading - >
0

Saturday, December 12 Schedule!

Posted by:

Only 2 classes this Saturday morning! 6:30 and 7:15 a.m.!

Continue Reading - >
0

Friday, Dec 20th, 2013

Posted by:

5 Rds :

12 Pullups

15 KB Swings

400 M Run

Continue Reading - >
0

Thursday, Dec 19th, 2013

Posted by:

Strength: Bench Press

8 @ 70%, 6 @ 75%, 6 @ 80%

 

10 Min AMRAP

200 M Farmers Carry

12 Ring Pushups

 

Continue Reading - >
0

Wednesday, Dec 18th, 2013

Posted by:

Snatch Skill Work

20 Min EMOM

Odd Minutes: 3 Power Snatches

Even Minutes: 30 Double Unders

 

Continue Reading - >
0

Tuesday, Dec 17th, 2013

Posted by:

Strength: Front Squats

8 @ 70%, 6 @ 75%, 6 @ 80%

 

AMRAP 3 Minutes:

4 Burpees

5 Front Squats

9 Sit Ups

Rest 1 minute

3 Total Rounds

 

 

Continue Reading - >
0
Page 1 of 2 12