Tuesday, July 22, 2014

Today's WOD:
A. Take 20 minutes to build to today’s 1-RM Clean

B. “Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

Schedule for this week:
Wednesday, July 23rd - Normal Class Schedule
Thursday, July 24th - Normal Class Schedule
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday! No kids class until Tuesday, July 29th at 3:30pm.

Monday, July 21, 2014

Today's WOD:
A. Take 20 minutes to build to today’s 1-RM Snatch

B. Three rounds each for time of:
500 Meter Row
20 Kettlebell Swings (53/35 lbs)
20 Toes to Bar
Rest 2-minutes

Schedule for this week:
Wednesday, July 23rd - Normal Class Schedule
Thursday, July 24th - Normal Class Schedule
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday! No kids class until Tuesday, July 29th at 3:30pm.

Saturday, July 19, 2014

Today's WOD:
A. Two sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each

B. In teams of 2, with only one person working,  complete for time:
Run 400 Meters (together)
100 Box Jump-Overs (24″/20″)
Run 400 Meters (together)
100 Kettlebell Swings (53/35)
Run 400 Meters (together)
100 Wall Balls (30/20)
Run 400 Meters (together)

*You may not begin until both athletes are back from the run.

Friday, July 18, 2014

Today's WOD:
A. Three sets, not for time of:
Double Unders x 30-40 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you, if you don’t have them, perform L-seated DB presses)

B. For time:
Row 1000 Meters
50 Burpees Over the Barbell
30 Hang Power Cleans (155/105 lbs)

Schedule for next week:
Wednesday, July 23rd - Normal Class Schedule
Thursday, July 24th - Normal Class Schedule
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday!

Thursday, July 17, 2014

Today's WOD:
A. Take 15 minutes to build to today’s 1-RM Snatch

B. Take 15 minutes to build to today’s 1-RM Clean

C. Four sets of:
Front Squat x 2 reps
Rest as needed

Schedule for next week:
Wednesday, July 23rd - Normal Class Schedule
Thursday, July 24th - Normal Class Schedule
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday!

Wednesday, July 16, 2014

Today's WOD:
A. Take 15 minutes to build to today’s 1-RM Jerk

B. For time:
Row 2000 Meters (buy-in)

Complete rounds of 21, 15 and 9 reps of:
Hang Squat Snatch (115/75 lbs)
Toes to Bar

Tuesday, July 15, 2014

Today's WOD:
A. Five sets of:
Power Clean x 1.1 @ 90-95% of 1-RM
(rest 10 seconds between singles)
Rest 2 minutes

B. For time:
100 Double Unders
50 Wall Ball Shots (20/14 lb)
40 Burpees
30 Alt. Dumbbell Snatches (70/50 lb)
40 Burpees
50 Wall Ball Shots (20/14 lb)
100 Double Unders