Saturday 012415

NO YOGA OR OLY CLASSES TODAY “BOYS IN BLUE HERO WoD”(**we will not hold regular classes at 7am, 8am OLY, 9am, and 10:15am Yoga**) We will start the heats at 8am with the Policemen prayer and the National Anthem at 7:50am. Workout of the day SWoD: Rest Day! -then- WoD: […]

Friday 012315

Workout of the day SWoD: Novice: EMOM for 10 minutes of… 3 – Power Cleans (add 5# to 1/14) Advanced: 3RM 4” Deficit Deadlift -then- WoD: For QUALITY of… 5×5 OHS – AHAP (should be heavy!) 5×5 Bench Press @ 80% 1RM -then- After Bash: Bridge Ups 5X5 SkinnyFit 50-40-30-20-10 […]

Thursday 012215

Workout of the day SWoD: Skill – Both Levels Gymnastics Work 2 Rounds of Tabata: V-Ups & Supermans *alternate between movements -then- WoD: 5 rounds for time of… 10 Burpee Pull-Ups 5 Laps Around the Gym -then- After Bash: 4x150m Row Sprints SkinnyFit 25 Minutes of… 100 – Lunges (buy […]

Wednesday 012115

Workout of the day SWoD: Novice: EMOM for 10 minutes of… 3 – Front Squats (add 5# to 1/7) Advanced: Push Press 3,3,3,3 @ 85% 1RM -then- WoD: “Fight Gone Bad” 3 rounds Wallballs 20/14 SDHP 75/45 Box Jumps 24/18 Push Press 75/45 Row (for calories) In this workout you […]

Tuesday 012015

Workout of the day SWoD: Accessory Work – Both Levels 3×10 Heaving Snatch Balance – Moderate to Light Weight -then- WoD: AMRAP in 5 minutes of… 5 – Muscle Snatch – AHAP 20 – OH Walking Lunges w/ MS Bar -3 minutes rest then- AMRAP in 5 minutes of… 5 […]

Monday 011915

Workout of the day SWoD: Novice: 5RM Deadlift (add 10# to 1/9) Advanced: Hang Power Clean 5,5,5,5 @ 80% 1RM -then- WoD: Every Even Minute for 18 minutes of… 5 – Deadlifts 225/155 30 – DU’s -then- After Bash: Tabata Down & Back Sprints SkinnyFit AMRAP in 25 minutes of… […]

Saturday 011715

YOGA TODAY AT 10:15AM!!! Workout of the day SWoD: Rest Day! -then- WoD: With a partner for time of… 100 – Double Unders 90 – Air Squats 80 – Sit Ups 70 – Burpees 60 – Push Press 65/45 50 – Walking Lunges 40 – Pull Ups 30 – KB […]