Month: September 2015

9.20.15 Sunday 

9am – 10am Open Gym    

9.19.15 Saturday 

10am Team WOD 11:30am mobility class Noon – 1pm Open Gym   

9.18.15 Friday 

strength: Deadlift  WOD  AMRAP in 15 mins  5 deadlifts 315/205 10 C2B 15 Box Jumps 24/20 200 m run   

9.17.15 Thursday 

strength: Power Cleans  WOD  10-1 Power Cleans 135/95 T2B Then end with a 800m run   

9.16.15 Wednesday 

strength: Hang power snatch  WOD  400 m run 10 Hang Power Snatch 115/75 15 wall ball 20/14 10’/9′ 20 pull-ups  25 sit-ups  30 Burpees  25 sit-ups 20 Pull-ups  15 wall balls  10 hang power snatch 115/75  400 m run    

9.15.15 Tuesday 

strength: Front Squat  WOD  AMRAP in 7 Mins  7 Push Press 115/75 7 front squat 115/75 7 T2B 14 double Unders    

9.14.15 Monday 

strength: Push Jerks  WOD  4 rounds of  4 bar muscle-ups  11 HSPU  4 Hang Power cleans 165/115 11 deadlifts 165/115  200 m run    

9.13.15 Sunday 

Gym is closed today    

9.12.15 Saturday 

10am Team WOD Class  “Bring a Buddy to Class Day” Noon- 1pm Open Gym    

9.11.15 Friday 

Strength: Deadlifts  WOD  5 rounds  2 bar muscle-ups  5 deadlifts 275/185  10 Burpees   

%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this: