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Wednesday, December 2, 2015
**Please Sign In To Class In Advance Via Wodify** 151202: Strict seated DB Shoulder Press 3×12 NOTE: Superset with 3×12 Pendlay Row –then– “Rowing Helen” 3 Rounds: 400 Meter Row 21 Kettlebell Swings...
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Thursday, December 3, 2015
**Please Sign In To Class In Advance Via Wodify** 151203: 4×5 OHS 65-75% of 1 RM Snatch every :90 –then– “Snoop” Teams of 2 2 Rounds: 8 x 200 Meter Run 8 x 300 Meter Row NOTE: Athletes alternate...
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Friday, December 4, 2015
**Please Sign In To Class In Advance Via Wodify** 151204: Semi-Straight Leg Sumo Deadlift 3×20 –then– AMRAP 18: 10 KBS (70#/55#) 30 Abmat Sit-Ups 50′ Walking Lunge 100 Double-Unders
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Saturday, December 5, 2015
**Please Sign In To Class In Advance Via Wodify** 151205: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, December 6, 2015
**Please Sign In To Class In Advance Via Wodify** 151206: 10 Minutes: Handstand practice –then– “Air Force” 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Presses 20 Overhead Squats 20 Front Squats...
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Monday, December 7, 2015
Jess on Ninja Course 151207: EMOM 6 Squat Clean + Hang Squat Clean + Power Jerk –then– “Dre” AMRAP 20: 3 Power Cleans 3 Front Squats 3 Push Jerks NOTE: Rx – 185#/135#
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Tuesday, December 8, 2015
151208: Conventional Deadlift 4×5@ 60-70% Every :90 –then– “Gangsta’s Paradise” Tabata – 8 Rounds (straight through no mash up) of :20 On / :10 Off Pull-Ups Pushups Box Jumps (24″/20″) Wallball Shots...
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Wednesday, December 9, 2015
151209: “Hazed and Confused” Teams of 2 – 3 Minutes at Each Station 2 rounds 1. Row for Calories 2. Sled Pull or Prowler Push (50 Meters) 3. Assault Bike Calories 4. Front Squat (95#/65#) 5. DB Hex...
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Thursday, December 10, 2015
151210: EMOM 8 Squat Snatch + Hang Squat Snatch –then– “Cool J” 27 – 21 – 15 – 9: Calories on the Rower Power Snatch (75#/55#) — NO Skills Tonight…will resume next week
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Friday, December 11, 2015
151211: BSS 3×12 ea Leg –then– “Shoop” Teams of 2 AMRAP 20: 40 Calorie Row, 40 Medball Squat Jumps 40 Calorie Row, 40 Medball Jumping Lunges 40 Calorie Row, 40 Medball Sit-Ups NOTE: Rx Medball Weight...
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Saturday, December 12, 2015
151212: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, December 13, 2015
151213: 10 Minutes: Group Hip Mobility WOD –then– Deadlift 5 – 4 – 3 – 2 – 1 –then– Cashout 100 Abmat Sit-Ups for Time On the Minute – 1 Round of “Cindy” (5 Pull-Ups, 10 Pushups, 15 AirSquats)
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**Holiday Hours…and PARTY!!**
**PLEASE NOTE these special holiday hours and MARK YOUR CALENDARS** Saturday, December 19th: 7:30pm Holiday Party!! (regular a.m. classes in session) Sunday, December 20th: Gym Closed to clean up...
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Monday, December 14, 2015
Ninja Ethan 151214: Back squat x5 @ 65% x5 @ 75% x5+ @ 85% –then– “Sweater Weather” AMRAP 20: 400m run 10 Front Squat (155#/105#) 20 Situps NOTE: RX plus 185/135 + 15 GHD
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Tuesday, December 15, 2015
151215: EMOM 6: 4 Power Snatch, focus on barbell cycling –then– “Same Old Love” 3 Rounds: 500m row 12 Hang Power Snatch (115#/75#) 50 DU’s — 630 Skills: Gymnastics
View Article*Know your numbers…Get stronger faster*
This week we begin a 7 week strength program!! Make sure you are here…we will be lifting M/W/F (squat, bench, deadlift). Make sure you stick you your %’s! Let’s go lift some heavy stuff!!!!
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Wednesday, December 16, 2015
151216: Bench Press x5 @ 65% x5 @ 75% x5+ @ 85% –then– “Stronger” AMRAP 12: 50-40-30-20-10 Kettlebell Swings (55#/35#) DU’s In remaining time max rep MU’s (sub is C2B) — 630 Yoga with Bee
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Thursday, December 17, 2015
151217: “Open Test” AMRAP 20: 50 Wallballs (20#/14#) 50 Double-Unders 40 Box Jumps (24”/20”) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans (145#/100#) 20 Jerks...
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Friday, December 18, 2015
151218: Deadlift x5 @ 65% x5 @ 75% x5+ @ 85% –then– “Scissor Kick” 5 Rounds: 7 Deadlifts (275#/185#) 30 Air Squats 7 Strict Handstand Pushups
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Saturday, December 19, 2015
151219: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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