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.

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

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

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)