Thursday, December 27, 2012

Sunday, December 23, 2012

12/24/12


  • we will have open gym from 10am-12pm only!
  • please come in early enough to get a 30min WOD in before 12pm. We will have a WOD prepared for you.

  • Also please remember we are CLOSED tomorrow Dec. 25th!

Friday, December 21, 2012

Thursday, December 20, 2012

Tuesday, December 18, 2012

Fight Gone Bad


  • Three rounds of: 

  • Wall-balls (20/14), 10 ft target (Reps) 
  • Sumo DLHP (75 / 45) (Reps) 
  • Box Jump, 20" (Reps) 
  • Push-press, 75 / 45) (Reps) 
  • Row (Calories) 

  • In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. 

  • One MIN break between each round of 5 minutes. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday, December 17, 2012

12/18/12


  • SWOD then...

  • 25 Toes To Bars 
  • 25 Deadlifts (135/95) 
  • 25 Hang Power Cleans (135/95) 
  • 25 Front Squats (135/95) 
  • 25 KB Swings (70/53)

Sunday, December 16, 2012

12/17/12


  • SWOD then...

  • 6 rounds

  • 9 Thrusters (115/75)
  • 4 Ring or Bar Muscle Ups / or 12 pullups
  • 15 Ab Mat Situps

Thursday, December 13, 2012

12/14/12


  • SWOD then...

  • 15 Min AMRAP
  • 7 Front Squats (135/85)
  • 7 Sumo DLHP (135/85)
  • 20 Mountain Climbers

  • then...
  • 1000M row

Wednesday, December 12, 2012

Tuesday, December 11, 2012

Monday, December 10, 2012

12/11/12



  • SWOD then...

  • 7 min AMRAP

  • 5 Deadlift (275/165)
  • 10 HSPU

  • 5 min rest then...

  • 30-20-10

  • Double Unders / Knee Tucks
  • Pullups

Friday, December 7, 2012

Thursday, December 6, 2012

Wednesday, December 5, 2012

Tuesday, December 4, 2012

Monday, December 3, 2012

12/04/12


  • SWOD then...

  • 20 KB Swings (70/53) 
  • 30 Double Unders / 30 Knee Tucks 
  • 3 Rope Climbs / 20 Pullups 
  • 30 Double Unders / 30 Knee Tucks 
  • 20 Wall Balls (20/14) 
  • 30 Double Unders / 30 Knee Tucks 
  • 20 Chest to Bar Pullups 
  • 30 Double Unders / 30 Knee Tucks 
  • 20 KB Sumo DLHP (70/53) 
  • 30 Double Unders / 30 Knee Tucks

Sunday, December 2, 2012

12/03/12


  • SWOD: Push Press 5-5-5-5-5 

  • 1 minute on, 1 minute off x 7 

  • 100 M run then with time remaining
  • AMRAP Cluster (clean into thruster)(115/75)