WOD

12/25/12

Merry Christmas! Enjoy the holiday with family and friends, grab a glass of eggnog, and do an AMRAP of burpees! Just kidding (unless you’re into it). No class today due to the holiday, but we will see you tomorrow at 5:30PM to start right back up!

 

Getting in the Christmas spirit!

Getting in the Christmas spirit!

 

The holiday schedule will be as follows:

  • Tues 12/25 – NO CLASS
  • Wed 12/26 – 5:30PM, 6:30PM, 7:30PM
  • Thurs 12/27 – 6:00AM, 9:00AM, 12:00PM, 5:30PM, 6:30PM, 7:30PM
  • Fri – 12/28/12 – Normal Schedule

12/24/12

No class today due to the holiday. Classes will resume Wednesday 12/26 at 5:30PM. Enjoy the time off, and rest up a bit.

Mauricio, Nathan, and Tom getting some much needed rest after a WOD.

Mauricio, Nathan, and Tom getting some much needed rest after a WOD.

 

Merry Christmas Eve!

 

The holiday schedule will be as follows:

  • Mon 12/24 – NO CLASS
  • Tues 12/25 – NO CLASS
  • Wed 12/26 – 5:30PM, 6:30PM, 7:30PM
  • Thurs 12/27 – 6:00AM, 9:00AM, 12:00PM, 5:30PM, 6:30PM, 7:30PM
  • Fri – 12/28/12 – Normal Schedule

12/22/12

Shining the spotlight on Katy today. She has been hitting PRs like crazy lately. Weighted chin ups!! Keep up the good work, Katy!

Shining the spotlight on Katy today. She has been hitting PRs like crazy lately. Weighted chin ups!! Keep up the good work, Katy!

Front Squat: 3×5

 

8 Rounds:

  • 5 Hang Squat Cleans
  • 6 Shoulder to Overhead
  • 7 Burpees Over Bar

 

Extra:

3 min AMRAP of TTB

 

The holiday schedule will be as follows:

  • Sun 12/23 – NO CLASS
  • Mon 12/24 – NO CLASS
  • Tues 12/25 – NO CLASS
  • Wed 12/26 – 5:30PM, 6:30PM, 7:30PM
  • Thurs 12/27 – 6:00AM, 9:00AM, 12:00PM, 5:30PM, 6:30PM, 7:30PM
  • Fri – 12/28/12 – Normal Schedule

12/21/12

Go Omar!

Go Omar!

Deadlift: 3×5

 

10-9-8-7-6-5-4-3-2-1 of

  • Pull Ups
  • KBS
  • Ring Dips

 

Extra:

GHRs: 3×10

 

12/19/12

Press: 3×5

 

10 Rounds:

  • 3 Power Cleans
  • 1 Shoulder To Overhead
  • 3 Box Jumps
  • 100 Yard Sprint

 

Extra:

Ring Rows 3×10

12/18/12

Back Squat: 1×20

 

3 Rounds:

  • 45 sec Thrusters
  • 45 sec Row for Calories
  • 45 sec Burpees
  • 45 sec TTB
  • 1 min rest

*15 sec transition following each movement

 

Extra:

Hip Extensions: 3×10

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“It has to start somewhere, it has to start sometime, what better better place than here? What better time than now?” - Zack de la Rocha

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