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Saturday, January 13, 2018
180113: “Three Peat” Teams of 3 AMRAP 25: 70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55) 60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65) 50/35 Calorie Row, 50...
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Sunday, January 14, 2018
180114: 10 Minutes: Muscle Up Progressions/Practice –then– 15 Muscle Ups for Time –then– 30 Strict Pull Ups –then– 10 Muscle Ups for time NOTE: 10 min cap for each movement; Scale for muscle-ups is a...
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Monday, January 15, 2018
180115: “Boom Bap” AMRAP 18: 30/21 Calorie Bike 20 Box Jumps (24/20) 10 Deadlifts (245/165) 5 Muscle ups
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Tuesday, January 16, 2018
180116: “Wiped Windows” 5 Rounds, On the 4:00 30 Sit Ups 20/15 Calorie Row 7 Hang Clean and Jerks (115/80) — NO 630 Skills tonight…back next week
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Wednesday, January 17, 2018
180117: Snatch x2 + Overhead Squat x1 7×1 Every :90. Build to Heavy for complex. –then– “Over and Out” For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20...
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Thursday, January 18, 2018
180118: “Full Circle” For Time: 1500m Row 100 Double Unders 50/35 Calorie Bike 100 Double Unders 1500m Row — NO 630 skills tonight…back next week
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Friday, January 19, 2018
180119: Hang Squat Clean EMOMx10. 1 Hang Squat Clean. Build to heavy Single. –then– “All of the Lights” AMRAP 8: 3 DB Hang Squat Cleans (50/35) 3 Toes to Bar 6 Hang Squat Cleans (50/35) 6 Toess to Bar...
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Saturday, January 20, 2018
180120: “Hands on the Wheel” AMRAP 25: Teams of 3: 600 Meter Run (200m per athlete) 60/42 Calorie Bike 60 Thrusters Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105
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Sunday, January 21, 2018
180121: 10 Minutes: Review Split Jerk Footwork and Overhead Squat Mobility –then- Three rounds for time: 15 Overhead squats (95/65) 15 L Pull-ups 15 Split-jerks (95/65) 15 Knees to elbows 15 Hang...
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Monday, January 22, 2018
180122: “Water World” AMRAP 20: 27/21 Calorie Row 21 Chest to Bar Pull-Ups 15 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95)
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Tuesday, January 23, 2018
180123: Box Squat 6 sets of 3. Every :90. ~70-75% –then- “Nickel and Dime” AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (95/65) Calorie Bike Rest 5:00 AMRAP 5: 21-15-9 Kettlebell Swing...
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Wednesday, January 24, 2018
180124: Giant set 4 times through: ATYT x10 Snow Angel x 20 Double KB Overhead Waiters carry x 100ft –then– “Double Stack” AMRAP 15: 20 Hang Power Snatches (75/55) 40 Double Unders 20 Wallballs...
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Thursday, January 25, 2018
180125: “Mega Buster” 4 Rounds: 3:00 Max Calorie Row 2:00 Max Calorie Bike 1:00 Max Sit-Ups Rest 2:00 — 630 Skills: Snatch night -then- 10 Minutes: Find a heavy snatch balance
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Friday, January 26, 2018
180126: Speed Pulls 6×4. Every :90. ~60-65% –then– “Olaf” 5 Rounds: 5 Squat Cleans (155/105) 25 Pushups
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Saturday, January 27, 2018
180127: “Off Set” Teams of 3 For Time: 100/70 Calorie Row 100 Dumbbell Snatches (50/35) 100 Lateral Barbell Burpees 100 Push Jerks (135/95) 100 Lateral Barbell Burpees 100 Dumbbell Snatches (50/35)...
View Article**Special Sunday Hours**
Attention: Gym is Open 9:00 am ONLY for Class tomorrow, Sunday January 28 All other Sunday classes closed in honor of our 1st ever “Women Who WOD” competition! Come cheer on your friends as they...
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Sunday, January 28, 2018
180128: **REMEMBER: Gym open for Class ONLY @ 9 am today…CLOSED afterwards for a competition** “Tabata Gymnastics Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of...
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Monday, January 29, 2018
180129: “Paris” 5 Rounds, On the 4:00 12 Toes To Bar 16 Alternating Dumbbell Snatches (50/35) 200m run
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Tuesday, January 30, 2018
180130: Push Press EMOM x8. 3 reps. Ascending –then- “College Degree” 3 Rounds: 30 Wallballs (20/14) 30 Box Jumps (24/20) 30 Push Presses (75/55) 30/21 Calorie Row — 630 Skills: Clean and Jerk -then-...
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Wednesday, January 31, 2018
180131: 3-Position Squat Clean (Top Down) EMOM x7. Build to a Heavy for Complex. -then- “Clean Shave” 3 Rounds: 12 Lateral Barbell Burpees 9 Squat Cleans (135/95) 6 MU — 630 Yoga with Bee
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