Month: August 2013

8.31.13 Saturday

10am Team WOD Noon Free Baseline No Foundations Class Sunday: Closed Monday: Closed

8.30.13 Friday

Labor Day Week Schedule: Saturday: 10am Team WOD Noon Free Baseline No Foundations Class Sunday: Gym Closed Monday: Labor Day/Gym Closed Strength: Split Jerk 3-3-3-3-3 Cash Out AMRAP in 9 mins 200 m run 3 Clean and Split Jerk 185/125 6 C2B 9 Deadlifts…

8.29.13 Thursday

Strength: Front Squat 5-5-5-5-5 Cash Out 10,9,8,6…3,2,1 Front Squats 135/95 Burpees K2C (15 min Cap)

8.28.13 Wednesday

Strength: Power Snatches 3-3-3-3-3 Cash Out 5 rounds 400 m run 10 Power Snatches 115/75 10 T2B (20 min Cap)

8.27.13 Tuesday

Strength: Push Press 5-5-5-5-5 Cash Out AMRAP in 10 mins 5 Pull-ups 10 Push Press 95/65 15 Air Squat 100 m sprint

8.26.13 Monday

Strength:Squat Cleans and Jerk 3-3-3-3-3 Cash Out 200m run 7 Squats Cleans and Jerk 165/115 7 Bar Muscle-ups 200m run 5 Squat Cleans and Jerk 165/115 5 Bar muscle-ups 200m run 3 Squat Clean and Jerk 165/115 3 Bar Muscle-ups

8.25.13 Sunday

1pm-3pm Open Gym

8.24.13 Saturday

10am Partner WOD Noon Free Baseline 12:30pm Foundations

8.23.13 Friday

Strength: Jerk 5-3-2-1-1 Cash Out “Grace” 30 Clean and Jerks 135/95

8.22.13 Thursday

Strength: Deadlifts 7-7-7-7 Cash Out 4 rds 400 m run 10 Deadlifts 275/185 10 Box Jumps 30/24 (15 min Cap)

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