Friday, January 3, 2014

Friday January 3


Skill:

Box Jumps

And Wall Balls

WOD:


1-->8-8-->1 pyramid of

toes to bar
kb swing 55lb-M/36lb-W
goblet squat w/kb

Perform 12 wall walks between the 8's.




Wednesday, January 1, 2014

Thursday January 2nd


Warm Up:

50 Squats
20 Box Jumps
100 Double Unders

2 min Thinking man Stretch each side!


Skill:

3 Rounds Bench Press

5 Extra Light
5 Light
5 medium


WOD:

10 Pistols
20 Wall Ball
30 Push Ups
40 Lunges
30 Push ups
20 Wall Balls
10 Pistols


Wednesday January 2014



Happy New Year!!!!


Warm Up

2014 m Row



Skill:

20 Window Wopers
1 min plank normal
4 min Weighted plank




WOD:


20 - 14

Toes to Bar

Burpees

Then

20 min and 14 sec AMRAP

20 Jumping Lunges
1 Length Dragon Crawl
4 Rope Coimbs



Monday, December 30, 2013

Tuesday December 31

New Years Eve

Tomorrow ( New Years Day ) 5 AM and 6 AM classes are closed. 8 AM and all afternoon classes are normal.


Warm Up:

40 Wall Ball
4 min total Plank
10 Skin the Cats



Strength:

30 Wrist Push Ups

WOD:

ANGIE

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats


Sunday, December 29, 2013

Monday December 30


Warm Up:

Running Pacer Drill


Strength:

Back Squat 3 Rounds

10 Extra Light
10 Light 
10 Medium
10 Heavy
10 Oh Crap Heavy


WOD:

ISABELLE

21 - 15 - 9

Hand Stand Push Ups

DeadLifts (225/155)