“friday 11.8.13”

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No comp class fri night. Early comp class Sat.

Warm-up:

          coaches choice

Skill:

           double under / db snatch

Strength:

        db snatch: 4x10 total

        ttb: 4x10

WOD:

         8 amrap

        40 double unders

        8 front squats (155/105)

Read more: friday 11.8.13
 

“thursday 11.6.13”

IMG 2530

Warm-up:

          dynamic

Skill:

           Skill Set

Strength:

        strict press: 3rm

        pendlay row: 4x4

WOD:

        

18 Min Time Cap:

21-18-15-12-9-6-3 of:

  • Wall Balls
  • Deadlifts
  • Box Jumps

 

Read more: thursday 11.6.13
 

“wednesday 11.6.13”IMG 2435

Warm-up:

          400m run

Skill:

           kb swing

Strength:

        weighted sit-up: 5x10 (feet locked)

        ghd back extension: 4x10

        

WOD:

        Lurong Original

12m cap

       100 burpees

       100 kb swings

 

Read more: wednesday 11.6.13
 

“11.5.13”IMG 2331

Warm-up:

          snatch mobility

Skill:

           squat snatch

Strength:

        c2b pull-ups:5rm no vests 

        Hang squat snach + Squat snatch

WOD:

         Amanda 

Read more: tuesday 11.5.13
 

“monday 11.4.13”

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Warm-up:

          10 squats w/ bar + 10 c+j x2

Skill:

           c+j

Strength:

        back squat: 5rm

        ring rows: 4x12

WOD:

         Heavy'ish Grace (185/125) (8min cap)


Read more: monday11.4.13
 

“friday 11.1.13”

photo-1

The winner of the costume contest is Debbie (The Devil Fran)! You won a FREE month membership! Second place is Alexis (Bat Girl) You get a sweatshirt from our new order (coming in soon!) Thank you to everyone who participated today! YOU GUYS ROCK! 

Warm-up:

          dynamic

Skill:

           Deadlift/ snatch

Strength:

        Deadlift:1rm 

WOD:        

10 amrap

20 power snatches (115/80)

20 ring dips

Read more: friday 11.1.13
 

“thursday 10.31.13”

IMG 3823

Dont forget to dress-up! Happy Halloween!

Warm-up:

          dynamic

Skill:

           jerk/ thruster

Strength:

        power clean + 2 jerks

WOD:

   "FRAN"


Read more: thursday 10.31.13
 

“wednesday 10.30.13”

Thursday We will pick best costume from each class then the overall winner at the end of the night. 

Warm-up:

          coaches choice

Skill:

          L-sit

Strength:

        L-Sit: 4xME

        weighted plank hold: 4x:45 

WOD:

        15 amrap

         2 wall walks

         12 slam balls

         10 burpees

Read more: wednesday10.30.13
 

“tuesday 10.29.13”photo 1

 The ladies Comp class will start next Tuesday @7pm.

Congrats to Coach Zon-ramp!

Warm-up:

          3 rounds: 7 burpees ME rest :30

Skill:

           clean pull

Strength:

       1. a)max box jump 

           b) clean pull: 4x3

       2. a)bench press: 3x8

           b)face pull: 3x20  

WOD:

        2 rounds (time cap 12)

         200m sprint

         15 kbs (70/53)

         25 burpees

         15 kbs

         200m sprint

         rest 3min

Read more: tuesday 10.29.13
 

“monday 10.28.13”IMG 5399

Warm-up:

          mobility

Skill:

           snatch/ttb

Strength:

        snatch:1rm 

WOD:

         400m run

        3 rounds

        10 snatches (155/105)

        15 ttb

        400m run

       

        [15m cap]

Read more: monday 10.28.13
 

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