Archives: » 2013 » December

Tuesday 12.31.13

Posted 31 Dec 2013 in WOD

Class WOD @ 5:30am & 8am – Open Gym @ 9am-12pm – No afternoon classes

 

1. Press: 5/3/1 + testing

 

2. DB Fran (dumbbells not a barbell)

21-15-9

Thruster

Pull-ups

 

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Monday 12.30.13

Posted 29 Dec 2013 in WOD

Class WOD @ 5:30am, 8am, 6pm

Open Gym @ 9am-12pm, 3pm-6pm

 

1. Squat: 5/3/1 + test day!

2a. Lunge

2b. Back Extension

2c. Row

 

3. Prowler

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Saturday 12.28.13

Posted 28 Dec 2013 in WOD

Class WOD @ 8am – Open Gym @ 9am-12pm

 

1. Any main lifts (5/3/1) missed during the week

 

2. Odd object grease the groove (keg, sandbags, stones, log)

 

3. ‘Fight Gone Bad’ – 3 rounds of:

-Wall  Ball

-Sumo deadlift high-pull

-Box Jump

-Push Press

-Row

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Friday 12.27.13

Posted 27 Dec 2013 in WOD

1.  Snatch: 10 min to grease the groove – position 1 – 2 -3

2. Get-Ups: 10 min to build to 1RM

3a. Bench Press: 3 x 3+

3b. Pull-ups

4a. Burpee: 3o sec x max reps

rest 3o sec

4b. Lunge: 30 sec x max reps

5 rounds

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12.26.13

Posted 25 Dec 2013 in WOD

Class Schedule Update: NO 5:30am class.  Class WOD’s @ 8am & 6pm.

Open Gym: 9am-12pm, 3pm-6pm

 

1. Deadlifts: 5 x 3

 

2. 21-15-9-9-15-21

a. KB swings

b. Descending: Inverted rows/Ascending: Pushups

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Tuesday 12.24.13

Posted 24 Dec 2013 in WOD

Class WOD @ 5:30 & 8am – Open Gym – 9-12pm

 

1. Press: Wave 2 – 3 x 3+

 

2.  Holiday Partner Challenge

 

 

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Monday 12.23.13

Posted 23 Dec 2013 in WOD

1. Squat: Wave 2

 

2a. Sprint: 250m

2b. Wall Ball x 15

2c. Box Jump x 15

 

5RFT

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Saturday 12.21.13

Posted 21 Dec 2013 in WOD

1. Get-ups: Work up to a 1Rm

2. Carry Challenge: BW x 1 Lap

3. 5 RFT:

-Box Jump x 12

-Pushups x 9

-Double KB Clean x 6

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