WOD: 01/03/19
Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
WOD: 01/02/19
Turkish Get-up
3/3-3/3-3/3-2/2-2/2-2/2-1/1-1/1-1/1 reps
On a 12-minute clock:
1 minute of weighted sit-ups
1 minute of bar muscle-ups
2 minutes of weighted sit-ups
2 minutes of bar muscle-ups
3 minutes of weighted sit-ups
3 minutes of bar muscle-ups
New Years Schedule
Today (01/01) - “Start Your Year Off with a WOD” at 12pm, all other classes cancelled
Wednesday (01/02) - Schedule Return to Normal.
WOD: 01/01/19
“Start Your Year Off with a WOD”
Buy-in, or Cash-out of:
2019 meter Row
then;
20:19 AMRAP of:
20 Dumbbell Front Squats, 50/35-lbs.
19 Dumbbell step-ups, 24”/20”
20 Pull-ups
19 Burpees
*With a Partner, share work as needed.
NEW YEAR’S SCHEDULE!!!
MONDAY (12/31) NEW YEAR’S EVE: ALL CLASSES NORMAL
TUESDAY (01/01) NEW YEAR’S DAY: “START YOUR YEAR OFF WITH A WOD” AT 12PM, ALL OTHER CLASSES CANCELLED
WEDNESDAY (01/02): CLASSES BACK TO NORMAL
WOD: 12/31/18
Complete as many rounds as possible in 20 minutes of:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls
Men: 95 lb.
Women: 65 lb.
NEW YEAR’S SCHEDULE!!!
MONDAY (12/31) NEW YEAR’S EVE: ALL CLASSES NORMAL
TUESDAY (01/01) NEW YEAR’S DAY: “START YOUR YEAR OFF WITH A WOD” AT 12PM, ALL OTHER CLASSES CANCELLED
WEDNESDAY (01/02): CLASSES BACK TO NORMAL
WOD: 12/30/18
Max rounds in 3 minutes of:
225/155 pound Deadlifts, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
New Year’s Schedule!!!
Monday (12/31) New Year’s Eve: All Classes Normal
Tuesday (01/01) New Year’s Day: “Start Your Year Off with a WOD” at 12pm, all other classes cancelled
Wednesday (01/02): Classes back to Normal
WOD: 12/29/18
"Holbrook"
Ten rounds, each for time of:
115/75 pound Thruster, 5 reps
10 Pull-ups
100 meter Row Sprint
*With a partner, you do a round, they do a round.
*10 rounds each, 40 minute time cap.
WOD: 12/28/18
Hang Power Snatch 1-1-1-1-1-1-1 reps
3 rounds for time of:
30 dumbbell snatches, 50/35-lbs.
30 toes-to-bars
The Schedule is back to Normal!
WOD: 12/27/18
20 minute AMRAP of:
Row 50 Calories
50 Double-unders
40 Push-ups
50 Double-unders
30 Burpees
50 Double-unders
20 Handstand Push-ups
50 Double-unders
Holiday Schedule
Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled
WOD: 12/26/18
Open Gym
Suggested Warm-up for Open Gym
10 minute AMRAP of:
4 Line Touches
High Knees, down and back
8 Goblet Squats with a Kettlebell
Butt Kickers, down and back
12 Pull-up Swings
Suggested WODs for Open Gym
4 Rounds:
21 Medicine Ball Cleans, 20/14
18 Pull-ups
15 Kettlebell Swings, 53/35
12 Handstand Push-ups
OR
"Cindy"
AMRAP 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
MERRY CHRISTMAS!
Holiday Schedule
Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled
Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled
WOD: 12/25/18
Open Gym
Suggested Warm-up for Open Gym
Row 1000m
1:00 Walking Lunges
1:00 PVC pass thrus
1:00 OHS with PVC
Suggested WODs for Open Gym
5 rounds for time of:
400-m run
15 thrusters, 75/55-lbs.
10 burpees
OR
50-40-30-20-10 reps for time of:
Wall-balls
Box Step-ups, Holding onto Ball
Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. box