Month: July 2013

7.21.13 Sunday

Open Gym 1pm-3pm

7.20.13 Saturday

10am WOD Class 11am WOD Class Noon Free Baseline Noon Foundations

7.19.13 Friday

Strength: Heaving Snatch balance (skill) Cash Out AMRAP in 12 mins 10 Overhead Squats 115/75 5 C2B 15 Box jumps 24/20

7.18.13 Thurday

Strength: Push Press 5-5-3-2-1 Cash Out 800 m run, then 21-15-9 Push Press 125/85 Pull-ups Power Clean 125/85

7.17.13 Wednesday

Strength: Deadlifts 5×5 Partner WOD 400 m run 20 Deadlifts 185/135 20 pull-ups 400 m run 20 Deadlifts 185/135 20 T2B 400 m run 20 Deadlifts 185/135 20 Wall Balls 20/14 (10′ target each) 400 m run 20 Deadlifts 185/135 20 burpee box jump…

7.16.13 Tuesday

Strength: Power Snatch 5×5 Cash Out 10-1 Power snatch 75/55 Burpee pull-ups (15 min Cap)

7.15.13 Monday

Strength: Back Squats 5×5 Cash Out AMRAP in 15 mins 200 m run 5 Clean and Jerk 155/105 5 Front Squats 155/105

7.14.13 Sunday

Open Gym 1pm-3pm

7.13.13 Saturday

11am WOD Class Noon Foundations/Baseline

7.12.13 Friday

Saturday’s Schedule 11am WOD Class Noon Foundations/Free Baseline Strength: Jerks 5-3-3-1-1 Cash Out 7 rounds 7 Thrusters 125/85 7 Pull-ups 21 Sit-ups (15 Min Cap)

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