Blog Archives

170101

12/31/2016

Happy New Year

Open Gym

Uptown 10:00am-12:00pm

161231

12/30/2016

Saturday

WOD:
Super Secret New Year's Eve WOD

161230

12/29/2016

Friday

Warm Up:
:30 Russian KBS (24/16),
:30 Rest x 4

WOD:
35 minute AMRAP:
400m Run
20 Bar Facing Burpees
10 Power Cleans (135/95)

161229

12/28/2016

Thursday

Warm Up:
5 Rounds:
200m Row
7 Barbell Thrusters
7 Kipping Swings

Strength/Skill:
Thruster
Build to a moderately tough single

WOD: "Fran"
21-15-9
Thruster
Pull-up

Wednesday

Warm Up:
6 minutes:
5 Hang Power Snatch
5 behind the neck Snatch Grip Push Press
10 Box Jumps
100m Run

Strength/Skill:
Power Snatch
3 TNG Reps every 2 minutes x 6

WOD:
12 minute AMRAP:
6 Deadlifts (255/165)
8 HSPU
10 Box Jumps (30/24")

161227

12/26/2016

Tuesday

Warm Up:
3 Rounds:
10 Ring Rows
15 Air Squat
:20 Hollow Body Hold

Strength/Skill:
Muscle Up
Max in 1:00 x 5
Rest 2:00
OR
3,3,3,3,3 Negative Pull-up on the 3 minutes

WOD:
3 Rounds for Time:
40 Wallballs
20 Toes to Bar

161226

12/25/2016

Monday

Warm Up:
3:00 Row
Then a thorough barbell warm up

Strength/Skill:
Power Clean and Jerk Clusters
1.1.1 x 5
Rest :10/2:00

WOD:
42-30-18 cal Row
21-15-9 Power Snatch (75/55)

Sunday, December 25th

12/24/2016

Come in for a WOD and burn some calories before all the eating begins!!

Coach Jeff is hosting a group wod uptown at 10:30 am!!!

Bring yourself and be ready to sweat!!

Sign up on MINDBODY

161224

12/23/2016

Saturday

Warm Up:
Coach's Choice

WOD:
10 Rounds for Time (5/person)
10 Power Clean and Jerks (95/65)
200m Run

161223

12/22/2016

Friday

Warm Up:
500m Row
400m Run

Strength/Skill:
A1. Back Squat, 6-8 x 3, Rest 1:00
A2. Single Arm DB row, 8-10/arm x 3, Rest 2:00

WOD:
10 minute AMRAP:
25 Wallballs
10 CTB Pull-ups

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