November 15, 2013

Strength:
Front Squat
5-5-5-5-5

WOD:
3 Rounds for time
10 Overhead Squats (95/65)
20 Pull Ups
40 Double Unders

Remind about the Sociable on Saturday Night at 7 PM at the gym. BYOB and appetizers

November 14, 2013

Last night of Barbell Club

Skill:

Strict Handstand Push Up

On The Minute X 10

3 - 6 Reps

WOD:

12 Minute AMRAP

10 Pistols (5 per side)

20 Burpees

30 Kettlebell Swings (53/35)

November 13, 2013

J.P attacking the Wall Balls

Strength:

Work up to a 1 Rep Max Back Squat

On The Minute X 8

3 Push Jerks

WOD:

3 Rounds

:45 seconds Max reps Burpee Box Jumps

Rest 15 Seconds

:45 Seconds Max reps Double Unders

Rest 15 Seconds

November 12, 2013

Strength:

Deadlift

1-1-1-1-1

WOD:

21 Power Snatch

30 Wall Balls

15 Power Snatch

20 Wall Ball

9 Power Snatch

10 Wall Ball

November 11, 2013

Hero WOD:

In Hour of Remembrance Day we will be doing a Hero WOD!

Regular Schedule today!

November 10, 2013

Strength:

3-5 Strict Handstand Push-ups

On The Minute for 10 Rounds

WOD:

Coaches Choice

Open Gym 12:00 - 2:00 PM

Three Obvious Tips for Fat Loss

November 09, 2013

Sweat Angel

Strength:

Front Squat

5-5-5-5-5

WOD:

3 Rounds

800 M Run

15 Overhead Squats (95/65)

Level 1 - Overhead Squats

Open Gym today 12:00 - 2:00