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Happy New Year's Eve! Check Mindbody for limited class schedule today! Be warned if you do not sign up for class there may not be a coach there!! Monday Warm Up: 2 rounds 200m run 10 jump squats 20 pass thrus Mobility: Strength: Thruster (You may take first rep from rack) 3x5 90 sec rest between sets Find a moderate to heavy weight you can build onto over the next 5 weeks. All 3 sets are at the SAME working weight. WOD: TEST "Fran" 21-15-9 Thrusters 95/65lb Pullups BEG 15-12-9 Use bands if needed                                             Open Gym: 9 to noon, Mid city only
Saturday Team WOD 12/29/12 Warm Up 2 rounds 250m row 20 pass thrus 15 banded side steps 10 roll ups 5 wall squats Mobility: Hips & shoulders WOD: Count Down to New Years! In teams of 2, complete AMRAP for 20:13 10 Burpees 9 Goblet Squats 32/24 8 Push Press 75/55 7 Wall Balls 20/14 6 Russian KB Swings 32/24 5 Squat Clean Thrusters 75/55 4 Pull ups 3 KB SDHP 32/24 2 Rope Climbs 1 800m run Partner A does all 10 burpees, then Partner B does all 10. Then A does 9 Goblet Squats, then B does 9. This continues until the run where both Partners run the whole 800 together. Then you start the "countdown" again. Score is how many rounds of the countdown your team completes. Partial rounds count. Friday Warm up: 800m run or 1000m row Mobility Strength/Skill: GOAT WOD: "Tailpipe" Partner WOD 6 rounds total P1: 250m row P2: hold KB or DB in front rack (24/16kg) 
Thursday Warm up: 400m run 2-3 min mobility 400m run Mobility Strength/Skill: Jumping Drills and 1RM box jump WOD: Retest 5 min AMRAP (increasing ladder: 1, 1, 2, 2, 3, 3, ...) 70/75% of 1RM Deadlift Box jump (30/24in) 
Wednesday No morning classes, but rest of day normal schedule! Please sign up on mindbody! Warm up: 2 rounds 250m row 20 pass-thrus 10 scap push-ups Mobility Strength/Skill: DB Bench Press 3 x 5 at 5-10lbs heavier than last week WOD: "Annie" 50-40-30-20-10 Double unders (2 for 1 subbing singles) Ab mat Sit ups  
Merry Christmas!! 10 am Group WOD, Uptown Open Gym, 11-1 and 3-5 Uptown Mid City closed- 504 folks, Sign up and come on over to 8422 Burthe St.! Please sign up on Mindbody for group wod or Open Gym (open gym tab)! Warm up: 5 min double under flights Mobility Strength/Skill: Pull-ups 3 sets at your level (10 x kipping, 3 x negatives, max unbroken chest-to-bar, etc) WOD 1 Christmas Power Snatch (95# / 65#) 2 Ring dips 3 Pull-ups 4 Kettle Bell Swings (24/16k) 5 Burpees 6 Push Press (95 #/65 #) 7 Air-Squats 8 Jumping Lunges (each jump = 1) 9 Box Jumps (20" for Men & Women) 10 10' Wall-Balls (20# / 14#) 11 Handstand Push ups (Scale: regular push ups) 12 Thrusters (95# / 65#) 
Monday- Happy Christmas Eve! Modified schedule today: Please Check Mindbody and sign up for your classes! Warm up: 1000m row at 18 strokes per minute Mobility WOD: "Eva" ADV: 5 rounds, INT/BEG: 3 rounds 800m run 30 KB swings (32/24kg) 30 pull-ups (35 min cutoff)  Saturday Team WOD
2 rounds 400m run 20 pass thrus 10 good mornings Mobility: front rack and hips WOD: in teams of 2-3: 25-min AMRAP While partner A runs 400m Partner B completes AMRAP of 6 power cleans 135/95 9 box jumps 24/20 12 Burpees (Partner C rests) |
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