February 07, 2015

Strength:

Turkish Get Up

3-3-3

WOD:

3 Rounds

1 Minute Each for max reps

Hang Power Clean (115/75)

Box Jump

Row for Calories

Push Ups

1 Minute Rest

February 06, 2015

Strength:

Split Jerk

2-2-2-2

WOD:

Regional Games 12.4

50 Back Squats (135/95)

40 Pull Ups/20 Pull Ups

30 Shoulder to overhead (135/95)

50 Front Squats (95/65)

40 Pull Ups/20 Pull Ups

30 Shoulder to Overhead (95/65)

50 Overhead Squats (65/45)

40/20 Pull Ups

30 Shoulder to Overhead (65/45)

*Please scale Pull Ups if needed*

25 Minute Time Cap

Cancer Cells are Sugar Junkies

February 05, 2015

Strength:

1 Snatch Pull + 1 Power Snatch

6 Sets

Strict Muscle Up

6 Sets

WOD:

Prowlers

6 Sets

10 Commandments of Lifting

February 04, 2015

Strength:

Push Jerk

5-5-5-5

WOD:

Tabata

8 rounds

20 Seconds Work/10 Seconds Rest

Deadlift (@50%)

Push Up

Toes to Bar

Kettlebell Swing

Cash Out:

3 Rounds 

30 Second Hollow Holds

February 03, 015

Strength:

On The Minute X 16

Odd: 5 Front Squats (from the floor)

Even: 5-10 Ring Dips

WOD:

21-15-9

Power Clean (135/95)

42-30-18

Wall Balls

3 Medical Uses for Bacon

February 02, 2015

Bes working on his blowfish face while getting a PR in his deadlift

Strength:

Snatch Balance

3-3-3-3

WOD:

10 Minutes to Complete

5 Rounds

10 Thrusters (95/65)

10 Burpees

Remainder of time:

AMRAP of Pull Ups

Cash Out:

3 Rounds

10 Strict Handstand Push Ups

10 Good Mornings (increase from last Monday)

Note: Sorry about the late post, I was bust watching the Patriots win the Superbowl

January 31, 2015

Strength:

Split Jerk

3-3-3-3

WOD:

Partner WOD

10 Minute AMRAP

7 Power Cleans (135/95)

7 Box Jumps

One partner completes a Round while the other rest

After AMRAP is finished go directly into

100 Wall Balls

One partner working at a time

Please Note: Open gym will be ending at 12:00 today.