Attention Members! Last class today will be at 11 a.m.! There will be no p.m. classes. Enjoy the weekend with your family. We will also be closed Saturday, January 1st and Sunday January 2nd. Normal business hours starting January 3rd, 2011! Be safe!
Warm-Up
Row 750M (60% effort)
Strength
Squat clean
Perform one squat clean every
two minutes for twenty minutes.
WOD
3 Rounds for time of:
30 KB Swings 53/35lbs
25 Wallballs 20/14
20 Pullups
Friday, December 31, 2010
Thursday, December 30, 2010
WOD Thursday 12-30-2010
Warm-Up
Row 500m
Coach Led Burgener Warm-up
Strength
Hang Power Snatch / Find your 1 Rep max.
WOD
AMRAP in 20 mins:
5 Deadlifts (70% of your 1RM)
10 PushUps (release hands @ the bottom)
15 situps
Row 500m
Coach Led Burgener Warm-up
Strength
Hang Power Snatch / Find your 1 Rep max.
WOD
AMRAP in 20 mins:
5 Deadlifts (70% of your 1RM)
10 PushUps (release hands @ the bottom)
15 situps
Wednesday, December 29, 2010
WOD Wednesday 12-29-2010
Warm- Up
Coach Led
Strength
Press
Find your three rep max then
15-12-9 @ 75% of your 1RM with one minute rest between sets.
WOD
For Time:
40-30-20-10 reps
Push Press (60% of your 1rm press)
KTE's
Coach Led
Strength
Press
Find your three rep max then
15-12-9 @ 75% of your 1RM with one minute rest between sets.
WOD
For Time:
40-30-20-10 reps
Push Press (60% of your 1rm press)
KTE's
Tuesday, December 28, 2010
WOD Tuesday 12-28-2010
Warm-Up
Coach Led
Strength
Sumo Deadlift
5-5-5-5-5
WOD
2 rounds For Time:
10 Hang Power snatch 135/95lbs
25 Ring dips
50 Box Jumps 24/18in
Mobility Flexibility for the remainder of class
Coach Led
Strength
Sumo Deadlift
5-5-5-5-5
WOD
2 rounds For Time:
10 Hang Power snatch 135/95lbs
25 Ring dips
50 Box Jumps 24/18in
Mobility Flexibility for the remainder of class
Monday, December 27, 2010
WOD Monday 12-27-2010
Warm-Up
CFWU x3
Strength
Squat 10-10-10-10
WOD
21-15-9
Thrusters 95/65lbs
KB Swings 1.5/1pood
Burpees
CFWU x3
Strength
Squat 10-10-10-10
WOD
21-15-9
Thrusters 95/65lbs
KB Swings 1.5/1pood
Burpees
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