1/8/13

Amy B. working on weighted push ups with help from Katy.
Amy B. working on weighted push ups with help from Katy.

 
A big happy birthday to Joe L.! We’re thinking birthday burpees?
Also, we will be adding an 11AM class time on Saturdays starting this week!
 
10 minutes of Muscle Up skill work
 
10 minutes to perform:

  • Intermediate – AMRAP of Dips and Pull Ups
  • Advanced – AMRAP of Muscle Ups

 
8 minute AMRAP:

  • 15 Push Press (75/55)
  • 25 Double Unders

 
Extra:
3xME GHD Sit Ups, or
3x3o sec AMRAP of Sit Ups
 
 
 

1/7/13

BB Back Squats: 3×5
 
For Time:
50KBS (55/35)
Rest 1 minute. Then,
3Rounds of:
5 Wall walks
50 Air Squats
 
Extra:
Rope Climb: 3 ascents

1/5/13

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Weighted Push Ups 3×5
 
“Jackie”

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups

**Compare your time to “Jackie” on 11/3/12
 
3 Rounds
Every 2 mins:

  • 12 TTB
  • ME Double Unders

 

1/4/13

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Back Squat: 3×5
 
10-8-6-4-2

  • Hang Squat Clean
  • Burpee Over Box

 
Extra:
A1: HSPU 3xME
A2: Romanian Deadlift 3×8

1/2/13

DSC_0326
Find 1RM Snatch (Squat)
 
12 Min AMRAP:

  • 5 Hang Power Snatches
  • 30 Lateral Jumps
  • 10 CTB Pull Ups

 
Extra:
3 min AMRAP of TTB

1/1/13

Happy New Year! We plan on 2013 to be a great year filled with progress. Get ready for a Nutrition Challenge coming in the next couple of weeks!  Our schedule today will be 10AM, 11AM, and 5:30PM.
 

What a great Holiday WOD this past Saturday!
What a great Holiday WOD this past Saturday!

Push Jerk: 3-3-3-3RM
 
Air Force WOD (95/65)

  • 20 Thrusters
  • 20 Sumo Deadlift High Pulls
  • 20 Push Jerks
  • 20 Overhead Squats
  • 20 Front Squats

***4 burpees at the start of every minute
 
Extra:
Hip Extensions: 3×10