Sunday, February 28, 2016

Monday 2/29/16 WOD

Strength:
Front squat 
5x3

Skill:
HSPU 

WOD:
7 rounds 
3 HSPU 
6 front squats
9 pull-ups 
12 double unders

Thursday, February 25, 2016

Wednesday, February 24, 2016

Wednesday 2/24/16 WOD

Strength:
Back Squat
5x3

WOD:
30 Wall ball
25 T2B
20 Wall ball
20 T2B
10 Wall ball
15 T2B

1800m relay row 


Tuesday, February 23, 2016

Tuesday 2/23/16 WOD

Strength:
Split jerk/push jerk
6x2

Skill:
muscle up progression

WOD:
9 rounds
3 HSPU
6 pull-ups
9 kb swings

Sunday, February 21, 2016

Monday 2/22/16 WOD

Strength:
Power clean 
6x2
20 sec of double under practice in btwn

WOD:
7 rounds 
3 power cleans 
6 ring dips
12 double unders


Thursday, February 18, 2016

Thursday 2/18/16 WOD

Strength:
Strict Pull-ups or weighted 5x5
Barbell walking lunges 5x10

WOD:
3 rounds 
10 Cal Row
20 DB lunges
10 Ring dips
20 Wall ball 


Wednesday, February 17, 2016

Wednesday 2/17/16 WOD

Strength:
Deadlift 3x3
Hang cleans 3x3
Push jerk 3x3

WOD:
DT
5 rounds
12 deadlifts
9 hang cleans
6 push jerks
 

Tuesday, February 16, 2016

Tuesday 2/16/16 WOD

Strength:
Bench 5x3

Skill:
double unders

WOD:
15 minute Tabata
Box jumps 
T2B
Double unders
KB swings


Monday, February 15, 2016

Monday 2/15/16 WOD

Strength:
Back squat
5x5

WOD:
Find your best Cindy score
Cindy
20 min AMRAP 
5 pull-ups 
10 push-ups 
15 air squats 

Thursday, February 11, 2016

Wednesday, February 10, 2016

Wednesday 2/10/16 WOD

Strength:
Back squat
5x5

WOD:
FGB Timer
1 min @ each station
Wall ball
Box jumps
Cal row
1 minute rest
5 rounds
 

Tuesday, February 9, 2016

Tuesday 2/9/16 WOD

Strength:
JM Press
5x5

Skill:
HS push-ups
double unders

WOD:
3 rounds

30 double unders
20 kb swings
10 HS push-ups


Monday, February 8, 2016

Monday 2/8/16 WOD

Strength:
Deadlift 5x5

Skill:
OH squat

WOD:
21-15-9
OH squats
Pull-ups 

Snow Day-Open Gym Only

                                 Snow Day ! Come in Now until 12:30 for open gym workout!

Thursday, February 4, 2016

Thursday 2/4/16 WOD

Strength
Bench squat
5x3

WOD
10 rounds
10 cal row
15 push ups
20 air squats

 

Wednesday, February 3, 2016

Wednesday 2/3/16 WOD

Strength
Bench Press 
Find heaviest triple

WOD 
3 rounds
10 pull-ups
20 T2B
30 box jumps
1 min rest between rounds

Tuesday, February 2, 2016

Tuesday 2/2/16 WOD

Spring is on it's way!  Happy Groundhog's day!  

You know what that means...summer is getting closer too!  Get SERIOUS about your fitness.  We will see you today!

Strength
Strict Press 
Find heaviest triple

Skill
Muscle up progression
Double unders

WOD
40-30-20-10
Wall ball
Double unders
Sit-ups

 

Monday, February 1, 2016

Monday 2/1/16 WOD

Strength
Power Cleans
6x2

WOD
5 rounds
400m run
5 power cleans
10 bar over burpees