Monday, December 30, 2013

Closed for New Year's eve and day (Dec. 31st and Jan 1st). Happy New year!!


  • We are CLOSED for New Year's Eve and Day (dec. 31st and Jan 1st)

  • Happy NEW YEAR and let's come back strong on Thursday January 2nd to start the year off right!

  • We will make announcements for any open gym time available in the next two days!

Sunday, December 29, 2013

12/30/13 - Hidalgo (benchmark)


  • Hidalgo with half the running (50 Min cap) 

  • Run 1 mile (1600 M)

  • **Rest 2 minutes**

  • 20 Squat cleans (135/95)
  • 20 Box jump (24"/20")
  • 20 OH Lunge steps (45/35)
  • 20 Box jump (24"/20")
  • 20 Squat cleans (135/95)

  • **Rest 2 minutes**

  • Run 1 mile (1600 M)

Friday, December 27, 2013

Thursday, December 26, 2013

12/27/13


  • SWOD: Floor Press 5-5-5-5-5

  • 3 rounds

  • 15 Burpee Box Jump OVER (24"/20")
  • 15 Push Press or Jerk (135/95)
  • 50 Double Unders / Jumping Jacks

Wednesday, December 25, 2013

12/26/13


  • 400 M run
  • 30 Pullups
  • 20 Power Snatches (115/75)
  • 400 M run
  • 30 Front Squats (115/75)
  • 20 Hang Cleans
  • 400 M run

Sunday, December 22, 2013

Thursday, December 19, 2013

12/20/13


  • SWOD: 12 Min EMOM 2 squat cleans as heavy as possible. 

  • 6 rounds

  • 10 alternating DB/KB snatches (70/55)
  • 10 alternating Pistols / 3x air squats
  • 30 Double Unders

Wednesday, December 18, 2013

Tuesday, December 17, 2013

12/18/13 "WE" wednesdays


  • SWOD: Push Press 5-5-5-5-5

  • teams of 2 or 3

  • 4 rounds

  • 20 snatches (115/75)
  • 40 Wall Balls (20/14)
  • 200M Med Ball Run

Monday, December 16, 2013

12/17/13


  • SWOD: Deadlift 5-3-3-1

  • 400 M run
  • 1 Rope Climbs / 3 Strict Pullups
  • 10 Toes To Bar
  • 400 M run
  • 2 Rope Climbs / 6 Strict Pullups
  • 20 Toes to bar
  • 400 M run
  • 4 Rope Climbs / 12 Strict Pullups
  • 30 T2B

  • **1 wall hurdle per run or replace with 5 burpees**

Sunday, December 15, 2013

12/16/13 - Air Force WOD (benchmark)


  • SWOD: Hang Snatch 1RM in 15 min (must start with a deadlift then into a hang)

  • AIR FORCE WOD

  • 20 Thrusters
  • 20 Sumo deadlift high pulls
  • 20 Push jerks
  • 20 Overhead squats
  • 20 Front squats

  • Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Thursday, December 12, 2013

12/13/13


  • SWOD: Thruster 3-3-3-3-3

  • EMOM 15

  • 3 Power Cleans (205/125)
  • 3 Box Jumps (30"/24")
  • 3 Ring Dips / 6 box dips

  • **advanced athletes do 4 reps each

Wednesday, December 11, 2013

Tuesday, December 10, 2013

12/11/13 - "WE" wednesdays


  • SWOD: 200 M run relay x2-3

  • teams of 2 or 3
  • 4 rounds

  • 10 Deadlifts (315/205)
  • 20 Toes to Bar / 30 v-ups
  • 400 M run (together)

  • *one partner working at a time except for the run.

Monday, December 9, 2013

12/10/13


  • SWOD: Find 1RM Snatch in 15 minutes

  • 7 Min AMRAP

  • 5 FRONT Squats (135/95)
  • 30 double unders / ab mat hops (no singles allowed...practice double unders before or after class!!)

  • rest 5 min 

  • 7 min AMRAP

  • 5 Floor Press (135/75)
  • 30 double unders / ab mat hops

Sunday, December 8, 2013

12/09/13 - Nate (Benchmark)


  • SWOD: Find 1RM Push/Split Jerk in 15 minutes

  • Nate - 20 Min AMRAP

  • 2 Muscle Ups / 6 strict pullups
  • 4 HSPU / 8 modified
  • 8 KB American Swings (70/53)

Thursday, December 5, 2013

12/06/13

  • SWOD: Hang Clean Find 3RM in 15 minutes

  • 5 rounds

  • 5 Push Jerk (165/115)
  • 30 Russian Twist (45/25)
  • 400 M run

Wednesday, December 4, 2013

12/05/13 "Grip Check"


  • SWOD: Strict Shoulder Press 3-3-3-3-3

  • 35-25-15 

  • KB American Swings (70/53) 
  • Pullups 

  • every time you drop the KB or drop off from pullup bar you must do 3 burpees

Tuesday, December 3, 2013

12/04/13 - "we" Wednesday


  • SWOD: Back Squat 3-3-3-3-3


  • **note: teams are made to push and motivate each other, if you have someone struggling on your team make sure to encourage them because we've ALL been there when we're struggling in a WOD**

  • teams of 2 or 3

  • 70 OHS (115/75)
  • 200 M buddy carry
  • 70 Box Jumps (30"/24")
  • 200 M buddy carry
  • 100 partner situps
  • 200 M buddy carry

Monday, December 2, 2013

12/3/13


  • SWOD: Floor Press 5-3-3-1

  • 12 Min AMRAP

  • 10 Sumo DLHP (70/53)
  • 15 Toes to bar / 25 v-ups
  • 30 Double Unders or lateral bar hops (NO singles allowed...practice your DUBS!)

  • **coaches, for athletes that aren't comfortable doing bar hops just have them do lateral hops over the flooring lines**

Sunday, December 1, 2013

12/2/13 - JJ (benchmark)


  • SWOD: Single Arm DB/KB Row 3x8

  • then JJ...

  • 1-2-3-4-5-6-7-8-9-10
  • Squat Cleans (185/125)

  • 10-9-8-7-6-5-4-3-2-1
  • HSPU