Monday 120114

Workout of the day SWoD: Novice: Every 2 minutes for 10 minutes of… 5 – Bench Presses (add 5# to 11/7) Advanced: 5RM Front Squats, 1xMax Reps @ 80% of 5RM -then- WoD: 5 Rounds for time of… 3 – Press 135/95 2 – Push Press 135/95 1 – Jerk […]

Saturday 112914

YOGA TODAY AT 10:30AM Workout of the day SWoD: Rest Day! -then- WoD: AMRAP in 30 minutes w/ a partner of… 6 – Thrusters 135/95 12 – Chest to Bar Pull Ups 18 – Weighted Sit Ups 400 m Run (together) Oly Mobility: 1) Before OWoD – Joint Distraction Techniques […]

Friday 112814

6AM AND 9AM CLASSES ONLY TODAY! Workout of the day SWoD: Rest Day! -then- WoD: Teams of 2 complete for time of… Buy-In each partner does 10 – Turkish Gitty Ups (40/25) ((Handstand hold)) -then- 100 – Push Ups ((sit ups)) 100 – Push Press (55/75) ((box jumps)) 100 – […]

Thursday 112714

HAPPY THANKSGIVING 6AM CLASS ONLY TODAY Workout of the day “Stuffed Turkey” 27 reps of each Burpees… Box Jumps 24/18 Weighted Sit Ups 45/25 Pull Ups Knees to Elbows Goblet Squats 1.5/1pd Swings 1.5/1pd Ground to OH with Plate 45/25 Deadlift w/KB 1.5/1pd Push Ups Burpees SkinnyFit Rest Day!!! Endurance […]

Wednesday 112614

Workout of the day SWoD: Novice: 10 minutes to establish 3RM Power Snatch Advanced: Power Snatch 5X2 @ 90% of 1RM -then- WoD: 7 Rounds for time of… 7 – Front Squats 135/95 7 – Ring Dips 200 m Run -then- After Bash: 1000 m Recovery Row SkinnyFit AMRAP in […]

Tuesday 112514

Workout of the day SWoD: Accessory Work – Both Levels EMOM for 8 minutes of… 8 – Weighted Step Ups – AHAP 30 seconds Farmer Carry – AHAP -then- WoD: AMRAP in 10 minutes of… 5 – Box Jumps 30/24 3 – Power Cleans 135/95 25 – Double Unders -then- […]

Monday 112414

Workout of the day SWoD: Novice: Every 2 minutes for 10 minutes of… 3 – Front Squats (add 5# to 11/14) Advanced: Back Squat 3X7 @ 80% 1RM -then- WoD: 10 Rounds for time of… 5 – Burpee Broad Jumps 10 – Jumping Squats 5 – Pull Ups -then- After […]