REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Christmas Week Hours:
Monday - Regular Hours

Tuesday (Christmas Eve) - 9:00am and 10:30am only
Wednesday - Closed
Thursday - Saturday - Regular Hours

Who's sweat mark is this?

 

Strength/Skill 
Turkish get-ups, 4-4-4-4-4 (2 consecutive reps each arm)

WOD
A: 3 Rounds for time of:
5 Deadlifts
10 DB push-presses (5 each arm)

B: 5 Rounds for time of:
5 Deadlifts, 275#/185#
10 Kettlebell push-presses (5 each arm), 55#/35#

Post WOD:  Pistols, 40 total, alternating legs each rep.  (Use progressions)

Strength/Skill

Hang Power Clean 2-2-2-2-2-2

WOD
A:  For time:
500m row
25 Knee Tucks
25 KB swings
50 Singles
25 Abmat sit-ups
25 Sumo deadlift high pulls
25 Push Ups

B:  For time:
500m row
50 V-ups
50 KB swings, 55#/35#
50 Double unders
50 Abmat sit-ups
50 Sumo deadlift high pulls, 45#/35#
50 Hand Release Push Ups

Strength/Skill
Back Squat 5-5-5-5-5

WOD 

A: 10 Min AMRAP of:
5 Dumbbell Push Press
5 Ring Rows
5 ABMAT Sit Ups

B: 15 Min AMRAP of:
5 Dumbbell Push Press @ 45% of body weight
5 Pull-ups (Strict)
5 Warrior Sit Ups

Compare to 01/30/2013

Happy Friday!!

Strength/Skill
Shoulder Press 3-3-3-1-1-1

WOD

A: For time:  
15 Burpees
75 Singles
Row 1000m

B: For time: 
50 Burpees
100 Double Unders
Row 1200m

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

WOD

A: As many rounds as possible in10:00
5 Ring Rows
10 Push ups
15 Air Squats

B: "Cindy" 
As many rounds as possible in 20:00
5 Pull ups
10 Push ups
15 Air Squats

Compare to 11/13/2012