Month: January 2017

1.31.17 Tuesday 

Strength: Hang Squat Cleans  WOD  4 Rounds  7 Deadhang Pull-Ups  7 Hang Squat Cleans 135/95 7 Front Squats 135/95 21 Box Jumps 24/20  21 V-ups 

1.30.17 Monday 

Strength: Clean and Jerks  WOD  AMRAP in 15 minutes  40 Double Unders  30/20 Cal Row  10 T2B  5 Clean and Jerks 135/95

1.28.17 Saturday 

10am Team WOD Class  11:30am Mobility Class  Noon- 1pm Open Gym 

1.27.17 Friday 

Strength: Deadlifts “overhand grip only” No 9am Class today, but there will be a 8am Class in substitution. All other classes are normal schedule.  WOD  3 rounds  3 Bar Muscle-ups  10 Deadlifts 275/185 15 HSPU  20 sit-ups  25 Double Unders Welcome Kristi!! Our newest…

1.26.17 Thursday 

Strength: Bench Press  WOD  Partner WOD: AMRAP in 15 mins  (Alt rounds / must Tag)  5 dead Hang Pull-ups  10 Wall Balls 20/14  20 Overhead Step Lunges 45/25 (plate) 1 Rope Climb

1.25.17 Wednesday 

Strength: Thrusters  OPW: Open Prep  Wednesday  EMOTM for 14 mins  Odd min 7 Thrusters 95/65 Even min 10/7 Calorie Row  WOD  12.1  AMRAP in 7 mins  Burpees to a 6 inch target 

1.24.17 Tuesday 

Strength: Squat Cleans  WOD  15 minutes clock  800 m run  Then…AMRAP  7 Front Squats 155/105  7 C2B  7 HSPU  21 Box Jumps 24/20

1.23.17 Monday 

Strength: Push Jerks  WOD  AMRAP in 15 Mins  6 Clean and Jerks 135/95 12 T2B  24  Double Unders  200 m row/run

1.21.17 Saturday 

10am Team WOD Class  11:30pm Mobility Class  Noon- 1pm Open Gym 

1.20.17 Friday 

Strength: Deadlifts  WOD  4 rounds  2 Bar Muscle-ups  10 deadlifts 245/165  12 HSPU  200 m or 250 m row

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