Monday 01.04.2015

Strength

3-Position Clean + Jerk

Position 1:  Above Knee

Position 2:  Below Knee

Position 3:  Ground

Metcon

30 Snatches(93/135)

30 Clean + Jerks(93/135)

30 Thrusters(93/135)

EC

EMOTM x 10 Minutes

Minute 1:  20 Cal Airdyne

Minute 2:  20 Medball Cleans(14/20)

Friday 01.01.2016

Announcement:  Happy New Year!  We only have a 9:00a class today so pack the box and start of the New Year right!

Metcon

TBA

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 Noon
New 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 6:15p
New Years Eve:  5:30a, 10:00a, and Noon
New 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 HSPU
20 Sit-ups
24 Kipping HSPU
10 Sit-ups

and/or

Row
9 x 1:40 on, :20 Rest

*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″

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 Bar for time.

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

8 Push Ups

9 Wall Balls (14/20)

10 Kettlebell Swings (35/53)

11 Sit-ups

12 Thrusters (93/135)

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. So 1 Clean, then 1 Clean + 2 Wallclimbs, then 1 Clean + 2 Wallclimbs + 3 Handstand Push-ups, etc.

*The WOD is complete when the 12 Thrusters are completed.

*This may be completed on your own or with a partner.  If done with a partner, partners will take turns on reps.  Example Partner A does 1 clean, then Partner B does 1 Wallclimb, then Partner A does 1 wallclimb, then Partner A does 1 Clean, etc.  Make sure you are there for further explanation!

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

15-10-5

Hang Clean(93/135)

Ring Dip

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

20 Squat Snatches(73/115)

20 Bar Muscle-ups

EC

10 Rounds

:20 Airdyne :40 Rest