January 31, 2015

Strength:

Split Jerk

3-3-3-3

WOD:

Partner WOD

10 Minute AMRAP

7 Power Cleans (135/95)

7 Box Jumps

One partner completes a Round while the other rest

After AMRAP is finished go directly into

100 Wall Balls

One partner working at a time

Please Note: Open gym will be ending at 12:00 today.

January 30, 2015

Strength:

Deadlift

1-1-1-1

WOD:

8 Minute AMRAP

15 Thrusters (95/65)

15 Pull Ups

Rest Two Minutes

8 Minute AMRAP

250 Meter Row

15 kettlebell Swings Overhead (53/35)

Cash Out:

Tabata 

Hollow Hold

Superman

Please Note: Open Gyms this weekend will only be one hour due to the events. Saturday is 11:00 until 12:00 and Sunday is 12:00 until 1:00.

January 29, 2015

Strength:

1 Power Snatch + 1 Hang Snatch

5 Sets

WOD:

3 Rounds

21 Toes to Bar

15 Front Squats (155/105)

9 Handtand Push Ups

Cash Out:

Barbell Row

5-5-5-5-5

Ring Push Up

5-5-5-5-5

Gymnastics Vs Weightlifting

January 28, 2014

Strength:

On The Minute X 7

5 Push Press 

Snatch Pulls

5-5-5-5

Partner WOD:

4 Sets

Kettlebell Walk

Partner holds L-Sit while first partner does kettlebell walk 

Prowlers

5 Sets

January 27, 2014

Strength:

1 Power Clean + 1 Hang Clean

6 Sets

5 Sets

30 Seconds Max Handstand Walk/Shoulder Taps

30 Seconds Rest

WOD:

4 Minute AMRAP

Wall Balls

1 Minute Rest

3 Minute AMRAP

Sumo Deadlift High Pull with a kettle bell (70/53)

1 Minute Rest

2 Minutes Max Toes to Bar

Don't forget our First Responders Day on January 31 from 12;00 to 3;00

Janaury 26, 2014

East Coast Championships!

Strength:

Back Squat

1-1-1-1-1

WOD:

5 Rounds

9 Power Snatches (115/75)

9 Burpee Over Bar

Rest 1 Minute

Cash Out:

3 Rounds

10 Good Mornings

10 Ring Dips

January 24, 2014

WOD:

4 Rounds

1 Minute Each for Max Reps

Wall Balls

Battling Ropes

Kettlebell Swings (70/53)

Shoot Throughs

Box Jumps

1 Minute Rest

Whats Wrong with the Modern Day Diet