Archive for November, 2014

Monday 12.1.14

Strength:
1RM Back Squat

Metcon:
AMRAP7
10 Jumping Lunges
10 Pushups
10 V-Ups

Strength: 1RM Back Squat Metcon: AMRAP7 10 Jumping Lunges 10 Pushups 10 V-Ups
Read More

Saturday 11.29.14

5RFT:
10 Power Cleans (135#/95#)
10 HSPU
10 Box Jumps (24″/20″)

5RFT: 10 Power Cleans (135#/95#) 10 HSPU 10 Box Jumps (24″/20″)
Read More

Friday 11.28.14

Open Gym 9am-12pm.

Open Gym 9am-12pm.
Read More

Thursday 11.27.14

Holiday Schedule Reminder:
Wednesday 11/26 – No 8pm class.
Thursday 11/27 – 8am and 9:30am classes only.
Friday 11/28 – 9am – 12pm Open Gym only.
Saturday we are back to normal.

Strength:
AMRAP2
Bench Press (BW/70%BW)

Metcon:
Partner Relay

4 Rounds
400m Run

rest 4 minutes

4 Rounds
500m Row

Holiday Schedule Reminder: Wednesday 11/26 – No 8pm class. Thursday 11/27 – 8am and 9:30am classes only. Friday 11/28 – 9am – 12pm Open Gym only. Saturday we are back to normal. Strength: AMRAP2 Bench Press (BW/70%BW) Metcon: Partner Relay
Read More

Wednesday 11.26.14

Holiday Schedule Reminder:
Wednesday 11/26 – No 8pm class.
Thursday 11/27 – 8am and 9:30am classes only.
Friday 11/28 – 9am – 12pm Open Gym only.
Saturday we are back to normal.

Opener:
3 Rounds (not for time)
20 Hollow Body Rocks
Max HS Walk
3 Strict HSPU

Metcon:
EMOM12
Odd – 2 Rope Climbs (15′)
Even – Max Burpees

Score = Total Burpees

After Party:
GHD Situps 2×20
Back Extensions 2×20

Holiday Schedule Reminder: Wednesday 11/26 – No 8pm class. Thursday 11/27 – 8am and 9:30am classes only. Friday 11/28 – 9am – 12pm Open Gym only. Saturday we are back to normal. Opener: 3 Rounds (not for time) 20 Hollow
Read More

Tuesday 11.25.14

Opener:
1RM Snatch

Metcon:
5RFT
10 DB Snatch (70#/50#)
100m Sprint

Opener: 1RM Snatch Metcon: 5RFT 10 DB Snatch (70#/50#) 100m Sprint
Read More

Monday 11.24.14

Strength:
Back Squats (70%)
5×5

Metcon:
“Karen”
150 Wall Balls (20#/14#)

Finisher:
100 Pushups

Strength: Back Squats (70%) 5×5 Metcon: “Karen” 150 Wall Balls (20#/14#) Finisher: 100 Pushups
Read More

Sunday 11.23.14

Barbell Club 10am.
Open Gym 11am-1pm.

Barbell Club 10am. Open Gym 11am-1pm.
Read More

Saturday 11.22.14

Opener:
3 Rounds (not for time)
20 Double Unders
:20 HS Hold
10 Superman Rocks
10 Hollow Body Rocks

Metcon:
1000m Row
then
7 Rounds
7 Box Jumps (30″/24″)
7 T2B
7 KB Swings (70#/53#)
then
100 Double Unders

Opener: 3 Rounds (not for time) 20 Double Unders :20 HS Hold 10 Superman Rocks 10 Hollow Body Rocks Metcon: 1000m Row then 7 Rounds 7 Box Jumps (30″/24″) 7 T2B 7 KB Swings (70#/53#) then 100 Double Unders
Read More

Friday 11.21.14

Part A:
5 Rounds
1 Power Clean (Build to 90% of 1RM)
10 Bar Burpees
-rest :90

Part B:
10-9-8-7-6-5-4-3-2-1
Front Squat (AHAP)
Even Rounds – 100′ Sled Push
Odd Rounds – 50′ Yoke Carry

Part A: 5 Rounds 1 Power Clean (Build to 90% of 1RM) 10 Bar Burpees -rest :90 Part B: 10-9-8-7-6-5-4-3-2-1 Front Squat (AHAP) Even Rounds – 100′ Sled Push Odd Rounds – 50′ Yoke Carry
Read More