1.18.14

Open Gym 8am - 10am

1.17.14

TGIF! Strength: Deadlift 3 x 10 + @ 60%. Conditioning: "A Slice of Cindy" 10-minutes AMRAP of 3 Pull Ups, 6 Push Ups, 9 Air Squats.  Extra Conditioning: Complete three rounds of Row 300m AFAP (100%) rest as needed between rounds for complete recovery.

1.16.14

Strength: Power Snatch 3, 3, 3, 3, 3. Work up to a 3-RM. Conditioning: 7-min AMRAP of 21 x DU and 7 x T2B.  Extra Strength Work: Press 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85%

1.15.14

Partner Up for the Hump Day FUN!  Working as a team complete the following for time: 10-9-8-7-6-5-4-3-2-1 rep rounds of Power Clean (135#/95#) and Push Ups.  Alternate work, one person works while the other rests. Both partners complete all the reps. *After even numbered rounds (10-8-6-4-2) Partner A runs 200m.  *After odd numbered rounds (9-7-5-3-1) Partner B runs 200m.  Extra Strength Work: Back Squat 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85%.

1.14.14

Terrible Tuesday! Strength: Bench Press 5 x 10 + @ 60%. Conditioning: Complete three rounds. Each round is 4-minutes long. Rest 1-minute between rounds. Rd #1 Run 300m, max rep burpees (score total burpees), Rd #2 Run 300m, max rep wall ball shots (score total wall balls), Rd #3 Run 300m, max rep burpees (score total burpees). Add up total reps for all three rounds. Thank you very much.

1.13.14

Strength: Power Clean 3, 3, 3, 3, 3. Work up to a 3-RM. Conditioning: 8-min AMRAP of 8 x Russian KBS Left, 6 x Front Squat Left, 4 x KB Push Jerk left, repeat on right side.  Extra Conditioning: 100m Sprint Repeats on the minute for 10 minutes @ 100%.

1.12.14

OFF/Closed

1.11.14

Open Gym 8am - 10am. Strength: Deadlift 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 + @ 85%.  Work on your goats!!!

1.10.14

Strength: Press 5 x 10 + @ 60%. Conditioning: Complete 3 rounds (not for time) of Row 400m, Prowler 100m.

1.9.14

Strength (Technique) 3-Position Power Snatch, Top > Down. Conditioning: 7-min AMRAP of T2B x 7 reps, OH Lunge x 14 reps (25#/45#).

1.8.14

WOD: 20-min AMRAP of Push Ups x 12 reps, KBS x 21 reps (16kilos/24kilos), Run 300m.

1.7.14

Strength: Back Squat 5 x 10 + @ 60%. Conditioning: 7-min AMRAP of Push Jerk x 7 reps (75/115), and 21 DU.

1.6.14

Strength (Technique) 3-Position Power Clean, Top > Down. Conditioning: 7-minute ascending ladder of Burpees and Pull Ups x 3's.  (3 Burpees, 3 Pull Ups, 6 Burpees, 6 Pull Ups, 9 Burpees, 9 Pull Ups, etc.) Score total reps completed in 7-minutes. Welcome back!