Posts Categorized: wod

Thursday 12.31.2015

Announcement:   Holiday Schedule: New Years Eve (Today)- 5:30a, 10:00a, and Noon New Years Day- 9:00a Strength Deadlift 5×3 Metcon “Annie” 50-40-30-20-10 Double Unders Sit-ups

Wednesday 12.30.2015

Announcement:   Holiday Schedule:New Years Eve:  5:30a, 10:00a, and NoonNew Years Day:  9:00a Metcon EMOTM x 20 Minutes Minute 1: :35 ME Row Minute 2: :35 ME Rope Climb Minute 3: :35 ME Snatch(103/155) Minute 4: :35 ME Wall Balls(14/20) *Score is total number of Reps

Tuesday 12.29.2015

Announcement:   Holiday Schedule:Tuesday(12/29):  No 6:15pNew Years Eve:  5:30a, 10:00a, and NoonNew Years Day:  9:00a Strength Front Squat *@30-50%, 1×5@65%, 1×3@75%, 1×1@85%, 1×1@95%, 1×1@100+% Metcon 30 Thrusters(63/95) 90 Double Unders 20 Thrusters(63/95) 60 Double Unders 10 Thrusters(63/95) 30 Double Unders EC 6 Strict Deficit HSPU 40 Sit-ups 12 Kipping Deficit HSPU 30 Sit-ups 18 Strict more »

Monday 12.28.2015

Announcement:   Holiday Schedule: Tuesday(12/29): No 6:15p New Years Eve: 5:30a, 10:00a, and Noon New Years Day: 9:00a Strength Squat Clean + Hang Clean + Jerk EMOTM x 7 Minutes Metcon 5 Rounds 10 Shoulder to Overhead(103/155) 10 Toes to Bar 10 Burpees EC 10 Rounds :25 ME Airdyne :35 Rest and/or 50 Chest to more »

Thursday 12.24.2015

Announcement:   Holiday Schedule is: Christmas Eve:  5:30a, 10:00a, and Noon Christmas Day:  Closed Saturday 12/26:  9:00a New Years Eve:  5:30a, 10:00a, and Noon New Years Day:  9:00a Metcon “12 Days of Christmas” 1 Clean (93/135) 2 Wall Climbs 3 Handstand Push-ups 4 Front Squats (93/135) 5 Ring Dip 6 Toes to bar 7 Burpees more »

Wednesday 12.23.2015

Announcement:  Holiday Schedule is: Christmas Eve:  5:30a, 10:00a, and Noon Christmas Day:  Closed Saturday 12/26:  9:00a New Years Eve:  5:30a, 10:00a, and Noon New Years Day:  9:00a Strength Floor Press *Work up to heavy triple than, 3×3 Metcon “Fran” 21-15-9 Thrusters(63/95) Pull-ups Metcon 100m Row 3-5 Rounds

Tuesday 12.22.2015

Announcement:   Holiday Schedule is: Christmas Eve:  5:30a, 10:00a, and Noon Christmas Day:  Closed Saturday 12/26:  9:00a New Years Eve:  5:30a, 10:00a, and Noon New Years Day:  9:00a Strength Back Squat *1×8@30-50%, 1×5@65%, 1×3@75%, 1×1@85%, 1×1@95%, 1x *Please use side spots on heavy sets and listen to your body Metcon 15-10-5 Power Clean(93/135) Handstand Push-up more »

Monday 12.21.2015

Announcement:  Holiday Schedule is: Christmas Eve:  5:30a, 10:00a, and Noon Christmas Day:  Closed Saturday 12/26:  9:00a New Years Eve:  5:30a, 10:00a, and Noon New Years Day:  9:00a Strength 5 Minutes to work up to a Heavy Hang Snatch 5 Minutes to work up to a Heavy Snatch Metcon 40 Overhead Squat(73/115) 40 Toes to Bar more »

Saturday 12.19.2015

Announcement:  Don’t forget Yoga today at at 8:15a!  Don’t be late! Announcement:  Today’s all free to public for the 9:00a and 10:00a Class so bring a friend! Metcon TBA

Wednesday 12.16.2015

Metcon 20 Minute AMRAP 200 Double Unders 100 Sit-ups 80 Burpees 60 Push-ups 40 Toes to Bar 20 Ring Dips 10 Muscle-ups 20 Minute AMRAP 200 Double Unders 100 Sit-ups 80 Burpees 60 Push-ups 40 Toes to Bar 20 Ring Dips 10 Bar Muscle-ups