Monthly Archives: November 2014

0826:

Make up CFT or Friday wod. BW Wod: 25 minutes 2 hspu 20 squats 15 DU 6 KTE 8 strict push up run 200

Category: WOD

0825: 6,8,9am 12,5 pm classes only.

WU: Bobby!!!!!!!!! WOD: Black Friday. 21 18 15 12 9 6 3 db thruster 40/30 burpee pull ups STRETCH: solid 10 minutes GA: 15 12 9 6 3 wod reps

Category: WOD

0823: CFT

WU: Coach DR!STRENGTH: THE TOTAL Press 5×3 3X2 111 DL 3X5 3X2 111 Squat 3X5 3X2 111 If you do not personally know your 1RM for each or any lifts? Max out at a 5 or 3 RM!!!! Post if you would like but just have a fun lifting day on Thanksgiving eve. Reminder 8am… Read More »

0822:

WU: 10 minutes (get right to it!) Run 200 2, 4, 6 or 8 strict chin ups Rest 3 minutes WOD 1: 5 minutes 5 Thrusters 75/53 4 LOTBB Rest 3 minutes WOD 2: 10 minutes 10 HSH (work on balance) 10 jumping split squat 10 2ct mt climber STRENGTH: WEDNESDAY

Category: WOD

0821:

Schedule Reminder: Thanksgiving Day Wod: 8A.M only!  Black Friday November 28: 6,8,9am 12,5pm classes only. There is no 5:15am or 6pm class times.  WU: 5 min PT – then 10 minute on clock to workout load.WOD: 3RFT 30 TTB or 50 abmat sit ups 15 C&J 155/105   STRENGTH: OHS f/rack 5X5 10%Up