Archives: » 2013 » November

Saturday 11.30.13

Posted 30 Nov 2013 in WOD

 

1a. Bench Press: Phase 1.2 and/or any missed strength wod’s

1b. Pull-ups: Gtg

 

2a. Lunge

2b. Push-Ups

2c. Back Raise / TRX bridge

2d. Rows

20-15-10

3. Prowler

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Friday 11.29.13

Posted 29 Nov 2013 in WOD

Regular class schedule: 5:30am / 8am   Open gym: 9-11am

 

 

1. Deadlifts: Phase 1.2

 

 

2a. Carry

2b. Box jumps

2c.  Med ball clean & toss

2d. Row (erg)

2e. T2B

1 min per move, complete full round and rest 1 min.  3 rounds total

 

 

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Thursday 11.28.13

Posted 27 Nov 2013 in WOD

Thanksgiving Day Wod @ 9am

 

Best wishes and Happy Thanksgiving to everyone! Enjoy this time together with family and friends and have a great day!

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Wednesday 11.27.13

Posted 26 Nov 2013 in WOD

 

1. Any missed strength wod’s

2. Barbell Complex – 1:1

3. Mobility for performance

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Monday 11.25.13

Posted 24 Nov 2013 in WOD

1a. Squat: Phase 1.2

rest 75s

1b. Pullups: 50%

rest 75s

2.  Goblet Squat / Overhead Carry: Rx 50% bodyweight

squat x 8 reps

carry x 50′

8 rounds – 5 burpees x each time bells touch floor

3. Row: 1:1 x 5 rounds

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Saturday 11.23.13

Posted 23 Nov 2013 in WOD

Class @ 8am – Open gym 9-11am

 

1 Any missed strength Wod’s / Weekly Challenge

 

2a. KB Deadlift: x start @ 5

2b. Russion Swing: x start @ 5

2c. Power Swing: x start @ 5

2d. American Swing: x @ 5

1 min work x 1 min rest (add 1 rep per working round: (5,6,7,8,9)

As many rounds possible with as many reps until you cannot complete work within 1 minute. Record rounds & weight.

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Friday 11.22.13

Posted 22 Nov 2013 in WOD

1a.  Bench Press: Wendler’s Phase 1.1

1b. Pull-ups: gtg – ladder start @ 50%

2. Ring Dip / Pushup / Handstand progressions

3. Burpees: 5 minutes AMRAP

4.* Any missed strength work from this week

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Thursday 11.21.13

Posted 21 Nov 2013 in WOD
1. Deadlift: Wendler’s Phase 1.1
2. Farmer’s Walk (partner’s)
3. Barbell Complex
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