Month: January 2017

1.09.17 Monday 

Strength: Clean and Jerks WOD  AMRAP in 15 mins  5 clean and jerks 135/95 (stay w/ Bar)  10 C2B  20 Step Lunges  20 Double Unders

1.07.17 Saturday 

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

1.06.17 Friday 

Strength: Deadlifts  WOD  For time:  3 rounds  7 Deadlifts 275/185 14 Box Jumps 24/20  21 Double Unders  28/21 Cal Row  3 rounds  7 Deadlifts 275/185 14 K2C  21 Sit-ups We will be hosting our 5th Annual, BAD MOFO inner gym contest.  Saturday: February 4th,… Continue Reading “1.06.17 Friday “

1.05.17 Thursday 

Strength: Thrusters  Partner WOD  AMRAP in 7 mins  Alt rounds  7 Power snatches 95/65  3 Bar Muscle-ups  Rest 1 min AMRAP in 7 mins  Alt rounds  10 Thrusters 95/65 10 Bar Facing Burpees

1.04.17 Wednesday 

Weightlifting Wednesday: WLW  0-6 min 3 Power Snatches at 75% 1RM 6-11 min warm-up to 75% of 1RM Push Jerks  11-16 min 3 Push Jerks at 75% 1RM, must Clean the weight from the ground.  WOD AMRAP in 7 minutes  7 Wall Balls 20/14 … Continue Reading “1.04.17 Wednesday “

1.03.17 Tuesday 

Strength: Push Press  WOD  4 rounds of  7 Push Press 125/85 7 Front Squats 125/85  14 T2B  Then end  W/ 1000 m row  15 min Cap 

01.02.17 Monday 

Holiday schedule: Monday: 9am, 10am and 4:30pm  Strength: Overhead Squats  Partner WOD:  “Bull”  Two rounds of:  • 200 Double-unders • 135/95 pound Overhead squat, 50 reps • 50 Pull-ups • Run 1 mile (4x 400 m)  *Break-up as needed  * Must tag

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