Friday Happy Valentines Day

6:30 PM is canceled tonight. Go enjoy dinner with your loved ones.

Warm Up 

“Double Couple”

100-DU’s (300 Singles)
50-Push-Press 95/65
25-Toes to Bar

WOD:

PART 1 (for points): 

“THE BREAKUP” 

With a running clock BOTH partners simultaneously complete: 

1st minute: 

1 Push Press (115# / 75#) 

1 Burpee 

2nd Minute: 

2 Push Presses (115# / 75#) 

2 Burpees 

Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails. 

Post Score in Points: (eg. Partner #1 fails at 7 full rounds + 8 PP + 3 Burpees then the score is : [7 rounds (56 points) + 8 push presses + 3 burpees = 67 points]) 

REST EXACTLY 10 MINUTES 

PART 2: 

“THE MAKEUP” 

6 Rounds for Time: 

5 Power Cleans (135# / 85#) 

10 Pull-ups 

200m Run 

Partners will alternate rounds 

Post Total Time for 6 Rounds

Thursday February 13

Warm Up:

Dray 7 cards perform the value of the cards

Hearts = Pull Ups

Diamonds = Wall Balls

Clubs = Box Jumps

Spades = Weighted Lunges

Face cards count as 10

Aces are 20

Strength:

10 min Muscle Up practice

Challenge to Squat Tabata reps

WOD:

12 min AMRAP

150 Wall Ball

90 Double Unders

30 Muscle Ups

8:00 AM and 6:30 PM

Warm Up:

Dray 7 cards perform the value of the cards

Hearts = Pull Ups

Diamonds = Wall Balls

Clubs = Box Jumps

Spades = Weighted Lunges

Face cards count as 10

Aces are 20

Strength:

Squat Tabata Challenge

WOD:

12 min AMRAP

75 Wall Balls

90 Double Unders

30 Dips

30 Pull Ups

Finish = Spider-ball

Free for all dodgeball - sit down hit - can get back in the game if you tag someone that is up with your hand.

Wednesday January 12

Warm Up:

Target Practice

If miss 10 Burpees

If hit choose one of the following

5 Push Ups

10 Squat Jumps

20 Double Unders

Strength:

Race 1 Length Dragon Crawl

Winner picks which movement is done 100 reps

Weighted push ups

Weighted lunges

Pull Ups

Window Wipers

WOD:

Open WOD 13.2

8:00 AM and 6:30 PM

Warm Up:

Flip a coin for 

Heads 50 Sit Ups

Tails 50 Leg Lifts

Heads 30 Squat Jumps

Tails 50 Lunges

Heads 100 Double Unders

Tails 6 Lengths of Bear Crawl

Strength:

100 Push Ups

And then

100 Weighted Lunges

WOD:

21 - 15 - 9

Pull Ups

Deadlifts

Tuesday February 11

Warm Up:

10 min AMRAP

20 Burpees

20 Kettle Bell Swings

20 Box Jumps

Strength:

3 Rounds of Back Squats

5 Light

5 Medium

5 Heavy

WOD:

"Jackie"

1000 m Row

50 Thrusters (45/34)

20 Pull Ups

8:00 AM and 6:30 PM

Warm Up: 20 min

Uno Plank 10 min

Stretch Sit and Reach Both Legs

Thinking Man Stretch

Superman Stretch

STRENGTH: 20 min

Every Minute on the Minute for 16 min

10 Jump Squats - odd min

8 Strict Push Ups - even min

WOD: 20 min

"Karen"

150 Wall Ball

Sunday Hero Wod

17-minute AMRAP of:

• 40 Burpees
• 75-pound Snatch, 30 reps
• 30 Burpees
• 135-pound Snatch, 30 reps
• 20 Burpees
• 165-pound Snatch, 30 reps
• 10 Burpees
• 210-pound Snatch, as many reps as possible

Monday February 10

Warm Up:

50 Weighted Squat Jumps

2 Lengths Spider-Man Crawl

10 Skin the Cats

STRENGTH:

Muscle Ups

WOD:

"Amanda"

9 - 6 - 3 

Muscle ups

Squat Snatch (135/95)

---------------------------------------

8:00 AM and 6:30 PM

Warm Up:

4 lengths bear crawl

Game 

Split into groups of 3 - 4 and get in a circle each person in a circle does 2 Burpees until 100 are completed. Groups race each other ( if applicable )

Strength:

300 jumps Rope

40 Hand Stand Push Ups

WOD:

10 min AMRAP of CINDY

5 Pull Ups

10 push Ups

15 Squats