Archive for November, 2015

Holiday schedule

Posted: November 25, 2015 in Uncategorized

Holiday week schedule….
Turkey day (Thursday) closed

Black Friday special class 10:00

Saturday normal schedule
Enjoy the time with your loved ones. Happy thanksgiving 
  

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Tuesday 

Posted: November 25, 2015 in Uncategorized

Strength

3×3 back squat at heavy

3×3 strict press at heavy
Wod

800m run

Rest 1 min

800m run

Every second you are off of your initial 800m sprint you owe 1 penalty push up! Run hard

  

Monday

Posted: November 25, 2015 in Uncategorized

Strength

Hang snatch + snatch
Wod

3 rounds

21 box jumps

18 wallballs 

15 kbs 55/35

12 burpees
   
 

Gym closed today 11-18

Posted: November 18, 2015 in Uncategorized

No power at the ole gym guys so we are closed….here’s your home wod homework for the day
Strength

(Find a chair and Dumbbells if you have them)

4×8 Bulgarian split squats (ea. Leg)
Wod

For time 

2 rounds 

10 push ups

15 jumping squats 

20 Mtn climbers….
800-1mile run….
2 rounds 

10 push ups 

15 jumping squats 

20 Mtn climbers 
Post your scores in the comments 😉 see you all tomorrow! 

  

Recovery is important 

Posted: November 13, 2015 in Uncategorized

skill

1 set – 1 leg flutter kick (15 ea)

1 set – L sit flutter kicks 25

1 set – L sit up and over 
Word

1500m row for time 

Good lil recovery wod to help with those legs for yesterday and get them ready for tomorrow 

Apollo

  

Veterans Day

Posted: November 12, 2015 in Uncategorized

“grunt work”

2 rounds for time

400m run with kb 35/26

Bear crawl 2 laps

400m run 

30 burpees 

400m run

100′ burpees broad jump

1 rope climb 

Thank you to all veterans for your service. 

   

Yay karennnnnn!

Posted: November 12, 2015 in Uncategorized

strength

2 rep max front squat

Then 

Max rep back squat with same weight 
Wod

“Karen”

150 wb