HOLIDAY HOURS MONDAY SEPTEMBER 1, 2014
Classes 10:00-11:00, 11:00-12:00

Friday August 29, 2014


WOD

A. Back Squat 20 Minutes to a Max

B. 5 Rounds For Reps
    2 Minute AMRAP
    5 Power Clean 50/70kg
    5 Push Press 50/70kg
    5 Front Squat 50/70kg
    2 Minute Rest
    
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The Kettlebell Snatch: A Swing That Ends Up Overhead

Thursday August 28, 2014


WOD

A. Gymnastics

B. EMOM 10 Minute
     5 Pull-Up/C2B
     10 Wall Ball

C. For Time:
     150 KBS 1/1.5p
     5 Burpees Every Minute

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Wednesday August 27, 2014


WOD

A. Power Snatch 3-3-3-3-3

B. 3 Rounds For Time
    400M Run
    15 OHS
    15 T2B
     
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Tuesday August 26, 2014


KETTLEBELL CLASS TONIGHT!!!

WOD

A. For 20 Min Perform
     ODD Min 3 Deadlift @65%
     Even Min Chin-Up Hold(chin over bar) upto 30 Sec

B. 20 Min AMRAP
    40 Squat 
    30 Push-Up Feet on Box
    20 Box Jump 20/24"
    10 Burpees

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Are You Training? Or Are You Just Showing Up?

Monday August 25, 2014


WOD

A. Squat Clean Thruster 

B. "Fran"
     21-15-9
     Thruster 45kg
     Pull-Up

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Friday August 22, 2014


WOD

A. For 16 Minutes Perform
     Odd Min 3 Back Squat @80%
     Even Min 10-20 Strict Push-Up

B. 12 Minute AMRAP
      3 Burpee
      6 Pull-Up/C2B
      9 Box Jump 24/30"

C. 100 Sit-Ups For Time

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Why We Eat: Hunger

Thursday August 21, 2014


WOD

A. Gymnastics

B. 7 Rounds For Quality
    1 Min 10-15 T2B
    2 Min 30 Sec Handstand Hold
    3 Min 5-7 TGU

C. 5 Minute AMRAP
     Wall Ball

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Wednesday August 20, 2014


WOD

A. Hang Squat Snatch 15min to a heavy 

B. Every 90 Seconds 6 Rounds
    3 Hang Power Snatch + 2 OHS

C. For Time:
     100 Double Under
     100 KBS 1/1.5p
     100 Sit-Ups
     100 Walking Lunges

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Tuesday August 19, 2014


WOD

A. Push Press 5-5-5-5-5

B. For Time:
     30-20-10
     D.B Sqaut Clean
     Ring Dip
     100M Run Between each Round
     
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