Friday January 9

Strength:

Press

10 - 7 - 5 Light

10 - 7 - 5 Medium

10 - 7 - 5 Heavy

WOD:

GI Jane

100 Burpee Pull Ups

Thursday January 9

STRENGTH:

5 Min Tofal L-Sit

WOD:

50 Jumping Squats

3 Rope Climbs

50 Weighted Lunges

4 Sled Pulls

50 Deadlifts (135/95)

5 Strict Pull Ups

50 Double Unders

Wednesday January 8

WARM UP:

30 Burpees

3 min total Weighted Plank 

STRENGTH:

2 Rounds of 

15 Weighted Push Ups

30 Pistols with weight held out in front.

WOD:

TABATA

Snatch 75/55

Lunges 75/55

Strict Press 75/55

Hang Power Clean 75/55

Tuesday January 7

Warm Up:

500 m Row

50 Window Wipers

40 Sit Ups

30 Leg Lifts

Strength:

100 Push Ups For Time

WOD:

20 min AMRAP

200 Double Under Buy In

Then 

AMRAP

5 HSPU

10 Pull Ups

20 Wall Ball

Monday January 6

Warm Up:

50 Double Unders

Pacer Test

15 Burpee Clean and Jerks with Dumbells

Skill:

3 Rounds of Overhead Squat

5 Extra Light

5 Light

5 Medium

WOD:

ISABELLE

30 Snatch For Time

Sunday January 5 HERO WOD

5:30 PM

LINDA

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Bench Press

Clean

Deadlift

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)

Friday December 27

Strength:

Tabata

Window Wipers

Leg Lifts

Butterfly Sit Ups

Flutter Kicks

WOD:

10 min AMRAP

5 Squat Snatch

5 Muscle Up

Thursday December 26

Warm Up:

10 Lengths Sled Pull

Strength:

5,000 m Row - 500 Dojnle Unders - or 500 Weighted Lunges

WOD:

100 Double Unders

Then

3 Rounds of

3 Squat Cleans

15 Weighted Push Ups

Tuesday December 24 CHRISTMAS EVE!

Only morning classes today

5 AM, 6 AM, and 8 AM

Afternoon classes are canceled!

Strength:

Tabata:

Pull Ups

Leg Lifts

Squat Jumps

WOD:

2 Rounds

20 Kettle Bell Swing

10 Toes 2 Bar

20 Wall Ball

10 Toes 2 Bar

20 Burpee Box Jumps

10 Toes 2 Bar

20 Pull Ups

10 Toes 2 Bar

Monday December 23

Christmas Eve Schedule - 5 AM, 6 AM, and 8 AM

Christmas Day - 6 AM

Warm Up:

Beep Drill 

Strength:

Swing Sally Up - Front Squats (135/95)

WOD:

21 - 15 - 9

Hand Stand Push Ups

34 - 26 - 18

Burpees

Hero WOD 4:30 PM

Hedi is choosing!

Friday December 20

Warm Up:

100 Piked and Straddle Leg Lifts

Strength:

100 Double Unders

50 Heavy Pull Ups

WOD:

21 - 15 - 9

Thrusters

Chest 2 Bar Push Ups

Row 250 m

Thursday December 19

Strength:

Bench Press 3 Rounds 

5 Ligght, Medium, Heavy

WOD:

3 Rounds

12 Jump Push Ups

24 Toes 2 Bar

36 Window Wipers

Wednesday December 18

I didn't post this because I was worried everyone would worry about the volume.

WOD:

2 Rounds

20 Kettle Bell Swings

500 m Row

5 Lengthms of Bear Crawl

30 Weighted Lunges

Tuesday December 17

Warm Up:

50 Sledge Hammer

20 Slosh Pipe Obliques

4 Lengths Plate Drag

2 min Planque Hold

Strength:

Shoulder Press 3 Rounds

5 Light

5 Medium

5 Heavy

WOD:

100 Double Unders

Then

2 Rounds

6 Rope Climb

24 Squat Jumps

12 Chest to Bar Pull Ups