Workout of the Day
Wednesday 12.10.14
Skill/Strength/Buy-in: OHS, build to heavy singles WOD: Tabata intervals w/ slam ball WBS Sit-ups MBC Ball Slams HAPPY WODDING!
Tuesday 12.09.14
Skill/Strength/Buy-in: 3xME Flex Arm Hang, or practice Lowers WOD: 20 min EMOM Ladder 1 Squat 15 KBS *Add 1 Squat every minute until you cannot complete a round within a minute *upon failure, start Squats at 1 and scale KBS to 10, continue to add Squats ...
Monday 12.08.14
Skill/Strength/Buy-in: Clean & Jerk practice WOD: 5RFT 5 G2OH 10 Pull-ups 30 Double Unders HAPPY WODDING!!
Friday 12.05.14
Skill/Strength/Buy-in: Turkish Get-up review WOD: "Arnie" With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm HAPPY WODDING!!
Thursday 12.04.14
Skill/Strength/Buy-in: Handstand / HSPU Kipping practice WOD: 10-1 Descending Ladder HSPU Pull-ups Deadlifts 185/115 HAPPY WODDING!
Wednesday 12.03.14
Skill/Strength/Buy-in: Snatch practice EMOM 10 Squat Snatch @ 75% WOD: 10RFT 10 WBS 5 Power Snatches HAPPY WODDING!
Tuesday 12.02.14
Skill/Strength/Buy-in: Push Jerk, build to heavy singles Partner WOD: Every 2 minutes for 16 minutes Each partner does 10 T2B 15 Squats The remainder of the time will be Max Effort G2OH with 2 sec hold at top Record number of G2OH reps HAPPY WODDING!
Monday 12.01.14
Skill/Strength/Buy-in: Coach's Choice WOD: AMRAP 5 4 Strict Pull-ups (any grip) 8 Push-ups 12 Sit-ups -Rest 1 min- AMRAP 10 4 Pistols, each leg 8 Burpees 12 KBS Fence to Fence Sprint HAPPY WODDING!!
Friday 11.28.14
Hope everyone was able to enjoy the Holiday yesterday. Now it's time to.. ..Work off that Turkey! 2RFT 600m run 20 Tall Burpees 5 Rope Climbs 600m run 20 Box Jumps 20 Ring Rows HAPPY WODDING!! p.s. 9AM class will not be held today. All other class times are a go.
Wednesday 11.26.14
"Earn Your Turkey" Barbara 5RFT 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 3 minutes rest between rounds HAPPY WODDING! Just a small note--The gym will be closed Thursday for Thanksgiving Day.