Monthly Archives: December 2014

0845:

Holiday Schedule:  December 22 and 23 regular schedule – Teen class 10am (kat)  December 24 – 6, 8, 9am Teen class – 10am (kat)  Dec. 25 – CLOSED (Christmas Day)  Dec 26 6am 9am 12pm and 5pm  Dec. 27 – 9am (Saturday)  Dec. 28 CLOSED (Sunday)  Dec. 29, 30 6am  9am 12pm 5pm  Dec. 31… Read More »

Category: WOD

0844:

WU: Hello Bobby WOD: Make up Friday or: Cindy: 20 minute Amrap 5 pull ups 10 push ups 15 squats or you can just go open gym time. Holiday Schedule:  December 22 and 23 regular schedule – Teen class 10am (kat)  December 24 – 6, 8, 9am Teen class – 10am (kat)  Dec. 25 –… Read More »

0843:

WU: GET ATHLETES WARM!!!!!! Do not start this with a cold body. WOD: Death by EMOM– add 1rep every minute on minute till detonation! If you fail at rd 7 or lower then run 1000 m immediately. Thruster 95/65 LOTBB (1-fer) STRENGTH: 8X2 DL @ 85% GA: Scale thruster light /use standard burpee type. Running… Read More »

0842:

WU: Run Ready Ready!! WOD: For time Run 1000 m 50 DU/200 SU 10 Burpees Run 800 m 60 DU/220 SU 10 burpees Run 400 m 70 DU/240 SU 10 burpees Run 200 m 80 DU/260 SU 10 burpees Finish: 50 KTE  

0841:

WU: Roll – lats, quad, glute & ham. Then 3 rounds of: 12 jumping split squats, 10 OHS, 5 sotts press behind neck, 10 f. squat 5 sotts front neck. C&J (split) 30 minutes Flexibility: 10 minutes