“thursday 2.27.14”

 Click to read why you should sign up for the open.

Warm-up:

          dynamic

Strength:

        3 rounds not for time

        3 wall walks

        15 sit-ups

        20 grasshoppers

        50 double unders

        

        

WOD:

         3 rounds 1 min each (70% if doing open)

         push-ups

         plank hold

         air squats

         russian kb swings

Read more: thursday 2.27.14
 

“wednesday 2.26.14”1891092 727799020577723_15982728_n_copy

Warm-up:

          hip mobility and dynamic

Strength:

        front squat: 3rep pause squat (3sec) 

WOD:

         3 rounds (2min on 2min off)

         8 thrusters (75/55)

         8 burpees

         

Read more: wednesday 2.26.14
 

“tuesday 2.25.14”

Warm-up:

          1 wall walk + 5 burpees + 10 air squats x3

Skill:

           push jerk

Strength:

        press + 2 push press + 3 push jerks: heavy as possible

WOD:

         7 amrap

         6 hspu (45/25 w/ abmat)

         8 ttb

 

Read more: tuesday 2.25.14
 

“monday 2.24.14”1601008 727797060577919_1722763241_n

 How to sign up for the open.

Warm-up:

          dynamic

Skill:

           dl

Strength:

        dl: 4rm

        reverse band fly's: 3x20

WOD:

         10-8-6-4-2

         dl (275/190)

         burpee barhops x2

         30 double unders

Read more: monday 2.24.14
 

“friday 2.21.14”

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Warm-up:

          3 rounds/ 10 push-ups+10 jump squats + 2 wall walks

Skill:

           muscle ups / transitions

Strength:

        kroc row:3x20

        strict pull-ups: 3x8

WOD:

         4 rounds 

         5 muscle ups or 10 ring rows

         10 burpee box jumps (24/20)



         


Read more: friday 2.21.14
 

“thursday 2.20.14”1891021 10152633309984129_997805272_n

Warm-up:

          dynamic

Skill:

           push jerk

Strength:

        l-sit: 5xME

        back squat: 4x4

WOD:

         6 amrap

         8 s2oh (135/95)

         1x ME L-sit (score equals total seconds)

       

         

Read more: thursday 2.20.14
 

“wednesday 2.19.14”

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Warm-up:

          dynamic

Skill:

           TGU + DL

Strength:

        turkish get ups 5x3 each arm

WOD:

        

        10 otm

            12 kb swings (american or russian weight is up to you)


rest 3 min

       

        4 amrap

        5 dl (245/170)

        10 ring dips

 

Read more: wednesday 2.19.14
 

“Tuesday 2.18.14”

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 Congrats to our first responders team who came in 7th out of 30 team yesterday.

Warm-up:

          dynamic

Skill:

           double unders

Strength:

        10 otm

        30 double unders + max ttb

        

WOD:

         12 amrap

         10 power snatches (95/65)

         10 box jumps (24/20)

         10 burpees

Read more: Tuesday 2.18.14
 

“monday 2.17.14”

Good luck to our First Responders Team competing at Reebok One Today (monday).

If you are free shoot down and cheer on the boys (9am-3pm ish).


Class schedule:

open gym 6-9am, class at 9am and 5pm

Warm-up:

          dynamic

Skill:

           

Strength:

        10 otm

        3 fs@75% from the floor

WOD:

Cindy 

20 amrap
5 Pull-ups
10 Push-ups
15 Squats 

Read more: monday 2.17.14
 

“friday 2.14.14”


Warm-up:

          3 wall walks 10 air squats x3

Skill:

           bench press

Strength:

        bench press: 5x3

WOD:

          5 front squats (135/95)

          20 hspu (45/25)

          10 front squat

          15 hspu

          15 front squats

          10 hspu

          20 front squats

          5 hspu

         

Read more: friday 2.14.14
 

Page 14 of 63

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