Month: January 2017

8:30am, 9:45am level 1 Strength: hang power clean for technique 3-3-3-3 squat clean for load 1-1-1-1 WOD: 10 thrusters 50 crossovers 8 thrusters 40 crossovers 6 thrusters 30 crossovers

  8:30am Warm up: 5 Turkish get ups 10 lunges with twist 15 air squats 250m row 2 rounds WOD: 30:00 AMRAP Teams of 2 12 calorie row 12

  6:00am, 7:00am, 5:30pm, 6:35pm kids class strength: back squat 3-3-3-3 WOD: 1:00 row 1:00 power clean (95/65) 1:00 lateral over the bar burpees 1:00 rest 19:00 clock, 5

  6:00am, 5:30pm, 6:30pm yoga 8:00 skill work WOD: 8 box step ups 10 R arm DB push press 10 L arm DB push press 200m run 7 rounds

  6:00am, 6:00pm, 7:00pm level 1 strength: sumo deadlift 3-3-3-3 WOD: :45/:15 each of bench press ring dips weighted lunges traveling planks 3 rounds

  6:00am, 6:00pm 6:00 skill work EMOTM for 12:00 of 1:00 to complete 8 barbell curls 1:00 to complete 8 hang power snatch 1:00 to complete 8 overhead squats

Happy Martin Luther King day!! 6:00am, 6:00pm Strength: push jerk 3-3-3-3 WOD: “Annie” 50-40-30-20-10 of double unders Situps

  8:30am, 9:45am level 1 strength Hang power clean for technique 4-4-4-4 hang squat clean + 1 front squat  for load 2-2-2-2 WOD: 20 mountain planks 10 right arm

  6:00am, 7:00am, 5:30pm strength: back squat 5-5-5-5 WOD: 50 double unders, then 5-10-15-10-5 of upright rows (75/55 box jumps 50 double unders All for time

  6:00am, 5:30pm, 6:30pm yoga warm up: 1:00 rotating stations (try to arrive on time so this can get started with everyone present) 11:00 running clock WOD 1: wall