Archive for December, 2014

Christmas week schedule

Posted: December 21, 2014 in Uncategorized

Christmas week schedule;

No 530am classes for the week of the 22nd through the 26th

Monday and Tuesday are normal all evening classes

Wednesday (Xmas eve) 9:30
Thursday (Xmas) closed

Friday 1200pm class only

Enjoy the holidays love you guys and hopefully I’m not alone each class and you decide to come workout 😉

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Double up

Posted: December 20, 2014 in Uncategorized

Back squat
8@50
6@60
4@70
2@80

Wod
2 rounds
10 ohs 95/65
15 ttb
20 jumping lunges
8 min cap

Then….

For time
3 rounds
15 push press
15 v-ups
25 box step ups 24/20

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Thirty for 30

Posted: December 20, 2014 in Uncategorized

1000m run
30 push ups
30 sdhp
30 hspu
30 power snatch
30 burpees
30 pull ups
30 thrusters

Nasty fun!

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Those ring dips tho…

Posted: December 20, 2014 in Uncategorized

3 sets
1 snatch + 3 ohs @75%

Wod
3 rounds
9 power cleans 185/125
15 ring dips

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Always fun Saturday’s

Posted: December 14, 2014 in Uncategorized

50 grasshoppers
40 ohwl 45/25
30 hang cleans 100/65
20 stoh
100 double unders
20 stoh
30 hang cleans
40 ohwl
50 grasshoppers
For time

Good crew today

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Last day of cycle

Posted: December 14, 2014 in Uncategorized

Strength
Max clean n jerk

Wod
3 rounds
400m run
30 box jumps
20 kbs 70/53

Way to end it with a bang! Lots of incredible pr’s don’t worry if you didn’t hit one we will be taking a deload week this next week and starting a new cycle after that. Just keep plugging away focusing on technique and you will hit a huge pr! Great job today guys
Apollo

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Fun with teams of 2

Posted: December 12, 2014 in Uncategorized

Strength
Build to a 3rm front squats

Wod
Teams of 2 complete:
20 Dl 315/225
20 burpees over partner
30 Dl 275/185
30 burpee over partner
40 Dl 225/155
40 burpee over partner

Nothing but fun!!
Apollo

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