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WOD 12/31/12

Brian WODs 1 Comment

Today’s WOD: 1 RM Bench Press 1 RM Front Squat Classes at 10am and 11am only today. Be safe out there tonight. See you in the new year!

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WOD 12/28/12

Brian WODs 1 Comment

Today’s WOD: Snatch Work up to a heavy single then L2: EMOM 10: 2 Squat Snatches @ 65% of heavy single L1: EMOM 10: 1 Power Snatch @ 65% of heavy single

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WOD 12/27/12

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Today’s WOD: L2: AMRAP 15: 10 Box Jumps (24/20) 20 Air Squats 30 Double Unders 1 Rope Climb L1: AMRAP 15: 10 Box Step Ups (24/20) 20 Air Squats

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WOD 12/24/12

Brian WODs 1 Comment

Today’s WOD: 12 Days of Christmas 1 Clean and Jerk (135/95) 2 Deadlifts (225/165) 3 Muscle Ups (1&1 sub) 4 Box Jumps 5 Pull-Ups 6 Walking Lunges, weighted (16/8 each hand) 7 Burpees 8 Kettlebell Swings (24/16) 9 One Arm Snatches (30/20) 10 Push-Ups 11 Ring Dips 12 Handstand Push-Ups Last completed on 12/22/11. We’ve got some modified hours for …

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WOD 12/21/12

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Today’s WOD: Back Squat 5×1 @ 90% then L1: AMRAP 10: 10 Overhead Squats (95/65) 20 Kettlebell Swings (24/16) L2: AMRAP 10: 5 Overhead Squats (65/45) 10 Kettlebell Swings (16/8) Balsamic glazed drumsticks for the end of the world.

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WOD 12/20/12

Brian WODs 1 Comment

Today’s WOD: L2: 100 Sandbag Get Ups (50/35) 300′ Prowler Push (4×45#) Can be completed in any order L1: 50 Sandbag Get Ups (50/35) 150′ Prowler Push (4×45#)

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WOD 12/19/12

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Today’s WOD: L2: Tabata Mash Up Power Clean (135/95) Pull-Ups L1: Tabata Mash Up Power Clean (95/65) Ring Rows 8 minutes total. 20 seconds power cleans, 10 seconds rest, 20 seconds pull-ups (ring rows), 10 seconds rest, 20 seconds power cleans, 10 seconds rest… etc.

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WOD 12/18/12

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Today’s WOD: L2: 6 Rounds: 10 Thrusters (95/65) 10 Push-Ups 10 Toes to Bars Each round must be completed in 2 minutes. If a round is not completed within 2 minutes, there is a 20 lunge penalty before starting the next round. The 2 minutes start when the barbell is picked up. L1: 4 Rounds: 10 Thrusters (65/45) 10 Push-Ups …

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WOD 12/17/12

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Today’s WOD: L2: 2 Rounds: 50 Double Unders 1 minute Prone Plank Hold 50 Double Unders 1 minute Side Plank Hold, Left 50 Double Unders 1 minute Side Plank Hold, Right L1: 2 Rounds: 10 Double Unders 1 minute Prone Plank Hold 10 Double Unders 1 minute Side Plank Hold, Left 10 Double Unders 1 minute Side Plank Hold, Right …