Month: February 2015

SATURDAY’S (2/28) 10AM CLASS IS CANCELLED DUE TO DANGEROUS ROAD CONIDTIONS

WOD for Tuesday, 2/25/15:

4 rounds:

500m row
20 handstand push-ups

2 minutes rest after each round

CLASS UPDATE FOR TOMORROW! The first class will be 12pm (noon). So no 5:15am or 9:15am!

WOD for Tuesday, 2/24/15:

“Bergeron Beep Test”

EMOM for as long as possible:

7 thrusters (75#/55#)
7 pull-ups
7 burpees

*When considering scaling, don’t only think about the weight of the bar, variation of the pull-up, etc…but also consider decreasing the reps to 5 of each movement, 4 of each movement, etc. The goal here is to get AT LEAST 10 full rounds.

CLASS UPDATE FOR MONDAY, 2/23/15:

All classes for Monday, 2/23 are cancelled.

WOD for Thursday, 2/20/15:

21-18-15-12-9

thrusters (95#/65#)
toes to bar

WOD for Wednesday, 2/18/15:

50 calorie row
10 push jerks* (185#/125#)
40 calorie row
8 push jerks
30 calorie row
6 push jerks

*No split jerks, push presses, or strict pressing. If you do the workout with the weight above but don’t do a “push jerk,” it’s not “as prescribed” (Rx).

WOD for Tuesday, 2/17/15:

5 rounds:

AMRAP for :30 of front squats (155#/105#)
rest :30
AMRAP for :30 seconds of C2B pull-ups
rest :30
AMRAP for :30 of box jumps (30″/24″)
rest :30

WOD for Monday, 2/16/15:

AMRAP for 10 minutes:

30 double unders (45 singles)
15 power snatches (75#/55#)

OPTIONAL gymnastic work:

3×10 strict TTB
3xME handstand push-ups

WOD for Friday, 2/13/15:

12-9-6
squat clean (135#/95#)
chest to bar pull-ups

2 minutes rest

12-9-6
burped box jumps (24″/20″)
calorie row

WOD for Wednesday, 2/11/15:

7 rounds:

5 muscle-ups
10 overhead squats (95#/65#)
5 hand release burpees

(16 minute cap)