Today’s WOD: Bench Press 3 @ 65%, 5 @ 75%, Max reps @ 85% then L2: 15-12-9 Handstand Push-Ups Overhead Squats (155/105) L1: 15-12-9 Push-ups Front Squats (115/75)
Class Cancelled Tomorrow
Due to the incoming inclement weather, we’re cancelling tomorrow’s 6am class (01/18/13). As of right now, all other classes are on as scheduled. Stay safe out there!
WOD 01/17/13
Today’s WOD: L2: 5 Rounds: 3 Deadlifts (315/225) 6 Box Jumps (24/20) Rest 5 minutes then 6x200m run with 30 second recoveries L1: 3 Rounds: 3 Deadlifts (185/105) 6 Box Jumps (24/20) Rest 5 minutes then 6x200m run with 30 second recoveries Worried about the flu? Exercise might help.
WOD 01/16/13
Today’s WOD: Snatch Work up to a heavy single then 4×2 @ 80% then L2: 4 Rounds: 50′ Lunge with barbell in the front rack (95/65) 20 Burpees L1: 2 Rounds: 50′ Lunge with barbell in the front rack (95/65) 20 Burpees
WOD 01/15/13
Today’s WOD: L2: AMRAP 12: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups L1: AMRAP 12: 50 Wall Balls (20/14) 50 Double Unders 20 Pull-Ups Roasted red pepper and avocado soup with sausages. Great for the cold rainy weather.
WOD 01/14/13
Today’s WOD: Front Squat 3 @ 65%, 5 @ 75%, Max Reps @ 85% then L2: AMRAP 10: 10 Pull-Ups 20 Kettlebell Swings (24/16) L1: AMRAP 10: 5 Pull-Ups 10 Kettlebell Swings (24/16)
WOD 01/11/13
Today’s WOD: Bench Press 5 @ 60%, 5 @ 70%, Max Reps @ 80% then L2: AMRAP 12: 5 Push-Ups 5 Kettlebell Snatches, Left (24/16) 5 Kettlebell Snatches, Right (24/16) L2: AMRAP 12: 5 Push-Ups 10 Kettlebell Swings (24/16) Kat sent me this link about new bike route signs around the city. If you’re a biker, this applies to you. …
WOD 01/10/13
Today’s WOD: L2: 6 Rounds: 5 Deadlifts (225/155) 10 Sit-Ups 20 Double Unders L1: 4 Rounds: 5 Deadlifts (185/105) 10 Sit Ups 20 Double Unders Push-up mechanics.
WOD 01/09/13
Today’s WOD: Clean and Jerk Work up to a heavy single then 4×2 @ 80% then L2: 21-15-9 Calorie Row Power Cleans (135/95) L1 15-12-9 Calorie Row Power Cleans (95/65)
WOD 01/08/13
Today’s WOD: L2: AMRAP 18: 15 Box Jumps (24/20) 12 Push Presses (115/75) 9 Toes to Bars L1: AMRAP 18: 10 Wall Balls (20/14) 8 Push Presses (95/65) 6 Hanging Leg Raises