“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”

71473 10152633309894129_1095243655_n

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”

1536747 10101525048811829_92656443_n_copy

 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
 

“thursday 2.12.14”IMG 3088

Warm-up:

          rev band fly: 20, burpees afap 6 x 3 rounds

Skill:

           db snatch

Strength:

        supermans: 5x15

        weighted sit ups: 4x15

        weighted strict c2b: 4x4

WOD:

         4 rounds

         10 db snatches (total)

         10 c2b pull-ups

Read more: thursday 2.12.14
 

“wednesday 2.12.14”IMG 3318

Warm-up:

          dynamic

Skill:

           power clean

Strength:

        10 otm

        15 kb swings (53/35) odd

        10 slam balls (50/35) even

WOD:

         3 rounds

         8 power cleans (155/105

        50 double unders

Read more: wednesday 2.12.14
 

“tuesday 2.11.14”IMG 3357

Warm-up:

          dynamic

Skill:

           deadlift

Strength:

        deadlift: 7rm

        bent over row: 4x8

WOD:

         5 amrap

         10 ring dips

         15 box jumps (24/20)

Read more: tuesday 2.11.14
 

“monday 2.10.14”

IMG 3337

Warm-up:

          rack mobility + dynamic

Skill:

           thruster/ box jump from knees

Strength:

        thruster: 3rm (from rack) 

        box jump from knees: max height (laces flat on floor = more difficult)

WOD:

         15 otm

         7 thrusters (75/55)

         7 pull-ups or jumping pull-ups (no bands)

         7 burpees


if you dont complete a round you rest the next min

Read more: monday 2.10.14
 

“friday 2.7.14”

IMG 3342

 Heal Quick Danny! 

Warm-up:

          snatch

Skill:

           snatch

Strength:

        10 otm

        2@70%

WOD:

        2 rounds

       30 wall ball

       30 kb sdhp (53/35)

       30 bj (24/20)

       30 p.press (75/55)

       10 burpees

       1 min rest     

Read more: friday 2.7.14
 

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