Please note new class times starting Monday Feb. 20,2012

Click on "Schedule" on this blog.

Friday 2-17-2012

Warm Up:
Row 400m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Lunges
10 Sit Ups
10 Push Ups

Strength:
Push Press
5@70%, 3@80%

WOD:
AMRAP 16min
25 Box Jumps 30/24
20 KTE
25 Wall Balls

Thursday 2-16-2012

Warm Up:
600m Run
Then 2 Rounds:
10 Pass Throughs
10 OHS
10 Wall Balls
10 Pull Ups

Skill: For 10 min work on:
Handstand Hold against wall
Work up to holding handstand for 1 minute with proper alignment against wall

WOD:
5 Rounds for Time:
20 Medball Cleans 20/14
15 Handstand Push Ups
20 Pistols- 10 each leg
5 Wall Climbs

Wear a weight vest for added fun :)

Wednesday 2-15-2012

Warm Up:
Row 400m
Then 3 Rds:
10 Pass Throughs
10 Overhead Squats
10 Push Ups
10 Back Extensions

Strength:
Bench Press
3-3-3-3

WOD:
Blurring the line between intensity and form. Stay focused and use your best snatch form...

AMRAP 15 min
5 Snatch 115/75
10 Bar Facing Burpee

Tuesday 2-14-2012

Warm Up:
Run 400m
Then 2 Rounds:
10 Pass Throughs
10 Push Ups
10 KTE
10 Air Squats
10 Back Extension

WOD:
21-15-9
Thrusters 95/65
Sit Ups
SDHP 95/65

Rest 3-5min, then:
3X1 min Plank Hold
Rest 30 sec between planks

Monday 2-13-2012

Warm Up
50 Double Unders
Then 2 Rounds:
10 PassThroughs
10 OHS
10 Good Mornings
10 Pull Ups
10 Sit Ups

Strength:
Power Clean
2-2-2-2

WOD
5 Rounds for Time:
Row 300m
10 Deadlift 245/165 (or 75% 1RM)
15 Ring Rows

Friday 2-10-12

Warm Up:
2rds
10 Pass Throughs
10 OH Squat
10 Superman
10 KTE
then
4 Spiderman Lunge
Pretzel Stretch


Strength:
Front Squat
2-2-2-2

WOD:
EMOM in 12 minutes:
Complete 15 Toe Touches (quick feet drill). And in the remaining time of that minute,
do as many Tuck Jumps as possible.



Post Front Squat & total number of tuck jumps