Thursday 4.17.14

limit is youJust a reminder that Friday we will only have 8am and 11:30 class then the box is closed until Monday.  Sorry for any inconvenience this might cause.
Strength:  Front Squat/Push Press
3 x 4 @ 80%
3 x 3 @ 85%
3 x 2 @ 90%
3 x 1 @ 95%

WOD:  “Annie”
50-40-30-20-10
Double unders
Abmats
12 min time cap.

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Wednesday 4.16.14

inner strength What is inside you is greater than any outside influence.  Even this voice should drown out any amount of yelling I might do during a WOD.  Find your inner strength and you can accomplish anything!

Skill: 6 minute tabata:
Hollow Rock
Arch Rock

 

 

WOD
16 min AMRAP Ladder
3 Deadlifts
3 Hang cleans
3 Push press
200 Run
6 Deadlift
6 Hang cleans
6 Push press
200 Meter Run
9, 12,15 etc.

Increase rep scheme by 3 each round with a 200 m run between. Weight is 60% of your Push Press 1RM.
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Tuesday 4.15.14

tax day
Strength: Back Squat/Clean & Jerk
3 x 4 @ 80%
3 x 3 @ 85%
3 x 2 @ 90%
3 x 1 @ 95%

WOD:
4 Rounds for time of: same bar for all movements
7 Power Cleans (135/95)
5 Shoulder to Overhead
3 OHS
15 Abmats
Time cap: 10 minutes

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Monday 4.14.14

express yourselfPlease don’t forget that we will be closed for Friday afternoon class and Saturday morning. Sorry for any inconvenience!

Skill: Take 10 minutes to work on something that you suck at!

WOD: 20 minute AMRAP
5 HSPU
7 Pullups
9 Box Jumps
20 Double Unders

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Friday 4.11.14

blue green dayToday is Donate Life’s National Blue and Green Day to support organ, eye and tissue donation!  Please where something to show your support and oh…become an organ donor!!!

WOD:  Friday Cryday
10 Rounds of
10 Snatches (65/45)
10 Burpees over the bar
10 Abmats

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Thursday 4.10.14

lift heavy ass shit
Strength: Front Squat/Push Press
3 x 5 @ 70%
3 x 3 @ 75%
2 x 2 @ 85%
2 x 1 @ 95%

WOD:  8 min AMRAP of:
5 Deadlifts (185/155)
7 Pullups

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Wednesday 4.9.14

never quit

Skill: 3 x 5 GHD Sit ups
3 x 10 Toes to Bar
3 x 10 Roll to pistol stand up
WOD: 4 Rounds for time of:
400 meter run
15 Wall balls
10 Slam Balls

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Tuesday 4.8.14

Physical-Strength-Inner-Strength-Soulful-QuotesStrength:  Back Squat/Clean & Jerk
3 x 5 @ 70%
3 x 3 @ 75%
2 x 2 @ 85%
2 x 1 @ 95%

WOD: 3 Rounds for time of:
10 toes on box push ups
15 Box Jumps (24/20)
50 Double Unders

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Monday 4.7.14

disciplineCongratulations to everyone who participated in the Bridge Run!  Look forward to hearing how everyone did!!

Skill:  Take 10 minutes to work on handstand walks.

WOD:
8 min. AMRAP of:
3 Ground to Overhead (95/65)
5 KBS (53/35)
rest 2 minutes
6 min AMRAP of:
3 hang cleans (95/65)
5 Strict Pullups (sub kipping or jumping if necessary)
rest 2 minutes
4 min AMRAP of
3 Burpees
5 Goblet Squats (53/35)

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Friday 4.4.14

body hears everythingGood luck to everyone who is doing the Bridge Run.  Someone get pictures of Jeremy…he always has a good outfit and this year’s is too funny!!

WOD:
4 Rounds for time:

20 Box jumps
2 Rope climbs
20 Double unders
20 Push Ups

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