thursday 12.6.12


Skill:

           deadlift

Strength:

deadlit: 3.3.3.3.3 

WOD:

         4 rounds

        20 power cleans (95/65)

        30 mountain climbers

Read more: thursday 12.6.12
 

wednesday 12.05.12

IMG 2185Skill:

Strength:

3 rounds of:        

"Lynne" 

         

WOD:

"Annie" (12min cap) 

Read more: wednesday 12.05.12
 

tuesday 12.4.12


Skill:

           push press/push jerk

Strength:

        press:1rm

        push press:1rm

        push jerk:1rm

WOD:

         12 amrap

         8 hspu

         200 m run

Read more: tuesday 12.4.12
 

monday 12.3.12

new schedule starts today!

My little sh%$ bag is two weeks old today! Today also marks

mom's first day back at the gym. 

IMG 2288








Skill:

           goblet squat

Strength:

        back squat: 10rm

        ghd back extension: 4x10

WOD:

         10.9.8.7...1

         goblet squats (70/53)

         rkb swings (x2)

Read more: monday 12.3.12
 

friday 11.30.12

IMG 2194Skill:

           power snatch/hang snatch

Strength:

        power snatch+hang snatches: Moderate 

WOD:

         6 amrap

         8 hang snatch

         10 push ups


5 min friday

double unders

Read more: friday 11.30.12
 

thursday 11.29.12

Dont forget, Eat Clean be Strong get your paleo power Meals ordered for next week!

IMG 1902Skill:

           bb bent rows

Strength:

        front squat: 5rm

        bb bent row: 4x8

WOD:

         50 air squats

        400m run

         50 rkbs (53/35)

        400m run

         50 box jumps (24/20)

        400m run

        50 air squats

         

Read more: thursday 11.29.12
 

wednesday 11.28.12

IMG 2201Skill:

           oh kb lunge/power cleans

Strength:

        1) 8 min max height box jumps

        then

        2) oh kb lunge(2kbs): 3x5ea leg  

        

        

WOD:

         10 amrap

         40 deadlift (135/95)

         30 v-ups

         20 power cleans (135/95)

         10 s2o

Read more: wednesday 11.28.12
 

tuesday 11.27.12

IMG 2198

Strength:

        pull-ups:5rm

        face pulls: 4x12

WOD:

         3 rounds (3min on 1off)

        5 renegade row 

        10 tuck jumps 

Read more: tuesday 11.27.12
 

monday 11.26.12

IMG 2153








Skill:

           ohs

Strength:

        ohs: 4rm 

WOD:

         5 rounds

         8 ohs (115/80)

         8 hangcleans

Read more: monday 11.26.12
 

wednesday 11.21.12

no class thursday or friday (check FB we may have an open gym fri morning)

IMG 2127Skill:

           deadlift

Strength:

        deadlift: 2rm

WOD:

         15 amrap

         60 double unders

         30 rkb swings (53/35)

         15 burpees

Read more: wednesday 11.21.12
 

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