Saturday 161231

21-15-9-6
Box Jump
Shoulders To Overhead (95/65)
Wall Ball Shots (20/14)
30 Double-unders after each round

Friday 161230

WOD 1:
 10-8-6-4-2
Power Snatch (95/65)
3-6-9-12-15
Toes To Bar
Rest 5 minutes,
WOD 2:
10-8-6-4-2
Clean & Jerk 135/95
1-2-3-4-5
Ring Muscle up

Thursday 161229

Strength:
Dead-lift
5 reps @ 65%
5 reps @ 70%
Max reps @ 75%
Dead-lifts are touch and go. No resting the barbell on the ground.
WOD:
10 Rounds For Total Time and Calories:
1 minute: Row, Calories
6 lateral Burpees over the Rower

Wednesday 161228

15 minutes to establish a 1RM Overhead Squat
WOD:
'Nancy'
5 Rounds For Time:
Run 400 Meters
15 Overhead Squats (95/65)

Tuesday 161227

For Time:
Row 1000 meters
42 Kettlebell Swings (55/35)
21 Handstand Push-ups
Row 500 meters
30 Kettlebell Swings
15 Handstand Push-ups
Row 250 Meters
18 Kettlebell Swings
9 Handstand Push-ups

Monday 161226

Filthy 50'
For time:

50 Box Jumps (24/20)

50 Jumping Pull-ups

50 Kettlebell Swings (35/25)

Walking Lunge, 50 steps

50 Knees To Elbows

50 Push Press (45 /35)

50 Back Extensions

50 Wall Ball Shots (20/14)

50 Burpees

50 Double unders

Sunday 161225

Christmas Day. We Are Closed.

Saturday 161224

Christmas Eve - 8:30a class only

12 Days of Christmas 2016
1 Burpee-Rope Climb
2 Calorie Bike
3 Inverted Burpees
4 Calorie Row
5 Burpee Pull-ups
6 Calorie Bike
7 Burpees
8 Calorie Row
9 Lateral Jump Burpees
10 Calorie Bike
11 Burpee Broad Jumps
12 Calorie Row

Friday 161223

Reminder: We will ONLY be holding classes at 6a, 9a, and 12:30p today. Evening classes are canceled.

Push Jerk
4 X 4 reps @ 80% of 1RM
WOD:
4 Rounds For Time On Each Round
12 Box Jumps (24/20)
8 Power Clean @ 80% of 1RM (touch and go)
12 Box Jumps
Rest 90 seconds

Thursday 161222

10 Rounds
30 seconds Bike
30 seconds Rest
Then,
Complete 8 intervals (20 seconds work/10 seconds rest) of each exercise.
Tabata Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Wednesday 161221

5 Rounds For Time:
18 Push Press (95/65)
12 Alternating Pistols
2 Rope Climbs

Tuesday 161220

4 Rounds:
Bike 21 Calories
15 Front Squats (115/75)
9 Ring Muscle Ups
Rest 2:00

Monday 161219

 “The Rise of DT”
For Time:
12 Dead Lifts (95/65)
9 Hang Power Cleans
6 Shoulder to Overhead
5 Burpees Over The Bar
12 Dead Lifts (115/75)
9 Hang Power Cleans
6 Shoulder to Overhead
10 Burpees over the bar
12 Dead Lifts (135/95)
9 Hang Power Cleans
6 Shoulder to Overhead
15 Burpees over the bar
12 Dead Lifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
20 Burpees over the bar

Sunday 161218

Olympic Lifting. Make up a missed WOD. Mobility. Work on Skills

Saturday 161217

3 Rounds For Time
Run 400 Meters Carrying A 45lbs/25lbs Bumper Plate
25 Handstand Push-ups
25 Back Squats (155/115)

Friday 161216

Strength:
WOD 1:
Every minute on the minute for 7 minutes:
5 Power Snatch @65% of 1RM Santch
WOD 2:
Complete as many rounds as possible in 20 minutes:
10 Chest To Bar Pull-ups
20 Pistols, alternating
10 Box Jumps (24"/20")

Thursday 161215

Strength:
Close Grip Bench Press
5-5-5-5-5
Increase weight on each set
Rest 2 minutes between sets
WOD:
Three Rounds For Time
30 Kettlebell Swings (55/35)
15 Ring Dips

Wednesday 161214

4 Rounds For Time:
Bike 1000 Meters
12 Dead-lifts (225/155)
6 Burpee  Bar Muscle-up

Tuesday 161213

Two Fer Tuesday
Complete as many rounds as possible in 8 minutes:
30 Double-unders
6 Burpee Box Jumps (24"/20")
Rest 4 minutes. Then,
Complete as many rounds as possible in 8 minutes:
6 Right Arm Dumbbell Push Press (pick weight)
6 Left Arm Push Press
12 Box Jumps (24"/20")

Monday 161212

Strength:
Squat Clean
5 reps @70%, 75%, 80%, 85%
WOD:
Complete as many rounds as possible in 12 minutes.
10 Medicine Ball Cleans(20/14)
10 Wall Balls
10 AbMat Sit-ups

Sunday 161211

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 161210

'Hope'
3 rounds for max reps:
Burpees
Power Snatch (75/55)
Box Jumps (24"/20")
Thrusters (75/55)
Chest To Bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round after which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.

Friday 161209

30 minute AMRAP
Bike 1,000 Meters
20 Wall Balls (20/14)
10 Turkish Get-ups (choose weight)

Thursday 161208

Strength:
15 minutes to work up to a 1RM Snatch
WOD:
12-9-6-3 rep rounds for time:
Overhead Squats (135/95)
Toes To Bar

Wednesday 161207

'Chelsea'
Every minute on the minute for 30 minutes complete
5 Pull-ups
10 Push-ups
15 Air Squats
If you fall behind, note the last round completed then continue on to complete as many rounds as possible until time expires.

Tuesday 161206

Strength:
Back Squat
3 X 7 reps @ 75% of 1RM
Front Squat
3 X 3 reps @ 87% of 1RM
WOD:
Tabata Calorie Row

Monday 161205

WOD 1:
Every minute on the minute for 12 minutes alternate between:
10 Medicine Ball Cleans (20/14)
15 Push-ups
Rest 4 minutes. Then,
WOD 2:
Every minute on the minute for 10 minutes alternate between
10 Hang Power Cleans (95/65)
15 AbMat Sit-ups

Sunday 161204

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 161203

Partner Workout
100 pullups
100 wall ball shots (20/14)
100 pushups
100 situps
100 air squats
100 KB snatches (55/35)
100 walking lunge steps

Each two person team must compete all 100 reps before moving onto the next exercise.  After your have achieved your 100 reps, the two of you must run 200 meters and both partners have to be back before you start the next exercise.

Friday 161202

'2000 Meters The Hard Way'
Row 2000 Meters
Every 10 pulls  (women: 15 pulls) on the rower, get off and do 1 Thruster (95/65) the first time.
2 Thrusters the second time, 3 Thrusters the 3rd time, etc, until 10 Thrusters have been completed. Then,  start back at 1 Thruster.

Thursday 161201

Strength:
Every Minute On The Minute For 10 Minutes
5 Hang Power Cleans (choose weight. Make it challenging.)
WOD:
3 rounds for time:
12 One Arm Kettlebell Clean & Jerk
15 American Kettlebell Swings
18 Front Rack Kettlebell Lunges (switch hands after 9 reps)
Men: 55lbs Women: 35lbs Masters (60 yrs +): Men: 45lbs women 25lbs