Month: February 2013

2.28.13 Thursday

Strength: Jerks Cash Out 3 rounds 10 Jerk 135/95 20 Pull-ups 30 Double Unders

2.27.13 Wednesday

Skill: Kipping Pull-up or Handstand Push-up Cash Out AMRAP 20 Min 20 Overhead step lunges 45/25 15 Push-up releases 20 K2C 15 Wall Balls 20/14

2.26.13 Tuesday

Skill: Snatch Grip Deadlifts 5×5 Cash Out 18-15-12-9-6-3 Hang power snatches 75/53 Box Jumps 24/20

2.25.13 Monday

Strength: Squat Cleans 3-3-3-3-3 Cash Out 3 rounds 7 clean and jerks 155/105 21 sit-ups 7 pull-ups 21 supermans

2.24.13 Sunday

1pm-3pm Open Gym

2.23.13 Saturday

10am WOD Class 11am WOD Class Noon free baseline/foundations

2.22.13 Friday

Friday’s Schedule 6am class (cancelled) 9am WOD class 6pm WOD class 7pm WOD class Strength: Jerks 5×5 Cash Out 7 rounds 7 jerks 155/105 7 C2B 7 Burpees

2.21.13 Thursday

Strength: Front Squats 5×5 Cash Out 10,9,8,7…3,2,1 Front Squats 135/95 T2B Wall Balls 20/14

2.20.13 Wednesday

Strength: Deadlifts 5-5-5-5 Cash Out 5 rounds 5 Deadlifts 275/185 5 C2B 50 double Unders

2.19.13 Tuesday

Strength: Hang Power Snatch 5×5 Cash Out 21-15-9 Hang Power Snatches 115/75 T2B Burpees

2.18.13 Monday

Strength: Power Cleans 5×5 Cash Out AMRAP in 5 mins of Squat Clean Thrusters 155/105

2.17.13 Sunday

Sunday’s Schedule: 1pm – 3pm Open Gym

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