Tuesday 123014

Workout of the day SWoD: Accessory Work – Both Levels 10 minutes to complete… 30 – Strict Pull Ups 30 – Ring Dips -then- WoD: 9 min. AMRAP of… 6 – Inverted Ring Rows 12 – Russian Swings 70/55lbs -then- After Bash: Tabata V-Ups SkinnyFit 5 ROUNDS 3 Minute AMRAP, […]

Monday 122914

Workout of the day SWoD: Novice: Every 2 minutes for 10 minutes of… 3 – Power Cleans (add 5# to 12/5) Advanced: 10 minutes to establish 3RM Clean -then- WoD: 5 Rounds for time of… 5 – Snatch 105/75 10 – D/B Sprints (down =1, back = 1) 5 – […]

Saturday 122714

Workout of the day SWoD: Rest Day! -then- WoD: With a Partner, 25 min. AMRAP of… 10 – Medball Tosses 20/14 14 – Burpees 18 – Medball Cleans 22 – DU’s *all reps split evenly, 1 works/1 rests except for tosses* NO OLY CLASS OR YOGA TODAY!!!!!! SkinnyFit Rest Day! […]

Friday 122614

Workout of the day SWoD: Rest Day! -then- WoD: With a Partner for time… 1200 m Row 100 – Push Press 95/65 80 – Sit Ups * one partner works the other rests * 30 min. time cap SkinnyFit Same as CF Endurance WoD Swim-“Tosh”3 x (50m, 100m, 150m) Max […]