Daily WOD

 
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
 
 
 

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

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

 

Back Squat: 3×5
 
10-8-6-4-2

• Hang Squat Clean
• Burpee Over Box

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

Rest/Make Up Day

Find 1RM Snatch (Squat)
 
12 Min AMRAP:

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

 
Extra:
3 min AMRAP of TTB

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.
 

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

We will have limited classes today and tomorrow. The schedule for New Year’s is as follow

• Mon 12/31: 6AM, 12PM, 5:30PM, 6:30PM
• Tues 1/1: 10AM, 11AM, 5:30PM

 
In 15 minutes perform as many strict pull ups and dips as possible
 
50-35-20

• Row for Calories
• Power Wall Ball

 
Extra:
3 min AMRAP of double unders
Seated DB External Rotation: 3×8
 

It’s time for our Holiday WOD 2012! We have a White Elephant planned to start at NOON, with a workout to follow. No need to bring anything, as everything will be provided. We will most likely go somewhere in the neighborhood for food and drinks after! Come one, come all!
We will also be holding an open gym from 10AM – NOON for anyone interested.
Let’s celebrate the progress that has been made in the past few months,  and look forward to an even greater 2013!
Looking forward to seeing everyone!

A1: Deadlift 3×5
A2: Close Grip Bench Press 3×5
 
For Time:

• 2K Row

 
Extra:
GHD Sit Ups: 3xME