Friday, February 27, 2015
Normal class times on Friday’s for EVERYONE!! Friday’s for the next 5 weeks will be the OPEN workouts. We will judge your workout if you are registered for the open, otherwise, you will treat the wod as any other workout and count your own reps. The other difference for Friday’s is that we will stay […]
Thursday, February 26th, 2015
Strength/Skill: 10 Turkish Get-ups alternating sides… increasing weight if possible On The Minute for as Long as Possible 7 Thrusters (75/55)7 Pull-Ups7 Burpees*Complete 1 round a minute until youcan no longer complete the full roundin that minute**If you don’t have pull-ups do jumping pull-ups, so you aren’t using your time to get in and out […]
Wednesday, February 25th, 2015
Strength: Front Squats: 3 Sets of 10 Reps AMRAP 12 7 Box Jumps (30/24)Shuttle Sprint (there and back 2x, touch floor)7 Kettlebell Swings (70/53)Shuttle Sprint Cool Down: 30 Hollow Body Rock
Tuesday, February 24th
Strength: Deadlifts 3 Sets of 10 Reps AMRAP 1230 Calorie Row15 Overhead Squats (95/65) Cool Down: 50 ft Lunges20 Pushups
Monday, February 23, 2015
AMRAP 20: Teams of 2 100 Wallballs (20/14)100 Double Unders80 Box Jumps (24/20)80 Toes to Bar60 Chest to Bar60 Burpees40 Cleans (145/100)40 Jerks (145/100)20 Snatches (145/100)20 Muscle Ups (20 Ring Rows/20 Ring Dips) *Split reps as needed Cool Down: Tabata Sit-ups