friday 2.8.13

NO 5pm class fri, Closed Saturday!

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Skill:

           deadlift

Strength:

        deadlift: 4rm

WOD:

         3 rounds

         7 deadlift (275/185)

         14 burpee bar hops

Read more: friday 2.8.13
 

thursday 2.07.13

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Skill:

           thruster/c2b

 

WOD:

         7 amrap

         3-6-9-12-15-18-21-24

         thruster (100/65)

         c2b

Read more: thursday 2.07.13
 

wednesday 2.6.13

Dont't forget about yoga tonight at 8pm.  NO mobility class today.

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Skill:

           L-sits

Strength:

        L-Sits: 2 min

        Rev band fly: 4x20

WOD:

         12 amrap

         6 db snatches (70/45)

         12 box jumps (30/24)

         18 sit-ups

Read more: wednesday 2.6.13
 

tuesday 2.5.13

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Skill:

           bb bent row

Strength:

        bb bent row: 4x8

        bench press: 3xme @205

WOD:

         5 amrap

         5-10-15-20-25...

         rkb swings (70/53)

         hr push-ups

Read more: tuesday 2.5.13
 

monday 2.4.13

770 190635207747393 327745058 nSkill:

           box jump

Strength:

        max height box jump

        max broad jump

WOD:

        4 rounds

        20 oh lunges (45/25)

        20 burpees

Read more: monday 2.4.13
 

friday 2.1.13

480532 135140669963514 1944424914 nSkill:

           muscle ups

Strength:

        12 otm

        5 muscle-ups (odd)

        10 t2b (even)

WOD:        

3 rounds

3min on 1 off

3 wall walks

9 v-ups

15 grasshoppers

Read more: friday 2.1.13
 

thursday 1.31.13

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Skill:

           snatch


WOD:

12.2 open wod      


10 amrap

30 snatches (75/45)

30 snatches (135/75)

30 snatches (165/100)

30 snatches (210/120)


Read more: thursday 1.31.13
 

wednesday 1.30.13

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Skill:

           squat clean

Strength:

front squat: 5rm

WOD:

         3 amrap

        squat cleans (155/105)

        1min rest

        2 amrap

        squat jumps over bar

Read more: wednesday 1.30.13
 

tuesday 1/29/13

74565 190729554404625 586129824 nSkill:

           double unders/ pull-ups

Strength:

        pull-ups: 5x3

        db press: 4x10

WOD:

        25 pull-ups

        75 double unders

        20 pull-ups

        75 double unders

        15 pull-ups

        75 double unders

        10 pull-ups

Read more: tuesday 1/29/13
 

monday 1.28.13

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Skill:

           deadlift

Strength:

deadlift: 10x3 every :30@70% 1rm

band hig pulls: 3x10 (demo)

WOD:

         5 rounds

        10 kbs (70/53)

        10 sdhp

Read more: monday 1.28.13
 

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