Tuesday, December 27, 2011

***HOLIDAY SCHEDULE***

Dec.26th - CLOSED
Dec.27th - Dec.30th - 5-6pm class only
Dec.31st - 9-10am
Jan.1st and Jan.2nd - CLOSED
Jan.3 - BACK TO NORMAL!!!

Friday, December 23, 2011

111223

WOD
"Reindeer Games"
AMRAP in 12 minutes:
4 Log Throws
4 Chest Pass
4 Side Toss
4 Side Toss
4 Wall Ball Toss

Done with a partner and a Med Ball (20/14)

Thursday, December 22, 2011

111222 - "Silver Bells"

WOD
"Silver Bells"
5 Rounds of:
200ft KB Waiter Walks
20 KB Swings
200ft KB Waiter Walks
20 KB Sumo Deadlift High Pulls
(24kg/16kg)

Wednesday, December 21, 2011

111221 - "The Grinch"

WOD
"The Grinch"
5 rounds of:
100ft Bear Crawl
5 Ledge Shimmies
10 Deadlifts (225/155)
20 Wall Ball

Tuesday, December 20, 2011

111220 - "12 Days of Christmas"

WOD
"the 12 Days of Christmas"
1 Clean and Jerk (135/95)
2 Knees to Elbows
3 Burpees
4 KB Swings (24kg/16kg)
5 Pull-ups
6 Push-ups
7 Sit-ups
8 Squats
9 V-Ups
10 Jumping Lunges
11 Box Jumps (24"/20")
12 Med Ball Cleans

* You run through the exercises like the song goes. So your rep scheme would be 1, then 2,1 then 3,2,1 then 4,3,2,1 until you get to 12,11,10.....4,3,2,1.

Monday, December 19, 2011

***HOLIDAY SCHEDULE***



Dec. 24th - 9-10am

Dec. 25th & 26th - Closed

Dec. 27th - 30th - 5-6pm only

Dec. 31st - 9-10am

Jan. 1st & 2nd - Closed

Jan. 3rd - Back to normal!!!

Friday, December 16, 2011

111216

WOD
7 Rounds of:
7 One Arm DB Power Snatch (50/30)
7 Burpees
7 One Arm DB Power Snatch (50/30)
7 Box Jumps (24"/20")

Thursday, December 15, 2011

111215

WOD
AMRAP in 12 Minutes of:
10 Thrusters (95/65)
15 V-Ups

Wednesday, December 14, 2011

111214

WOD
5 Rounds of:
10 Hang Power Clean (115/75)
10 Ring Dips
40 Double Unders

Tuesday, December 13, 2011

111213

A huge congratulations to Big Jon and His wife on the birth of their son, Brock!

WOD
1000m Row
----------------
21-15-9
Push Press (135/95)
Knees to Elbows
KB Swings (24kg/16kg)

Monday, December 12, 2011

111212

WOD
Deck of Cards
Clubs=Burpees
Spades=V-Ups
Diamonds=Box Jumps
Hearts=KB Swings (24kg/16kg)
Jokers=50 Double Unders

Friday, December 9, 2011

111208

WOD
4 Rounds of:
AMRAP in 3 minutes of:
3 Power Snatch
3 Overhead Squats
3 Hang Squat Snatch
3 Squat Snatch
(95/65)
1 minute rest between AMRAPs

Thursday, December 8, 2011

111208

WOD
10 rounds of:
50' Overhead Walking Lunges
10 Pull-ups
100m Run

Wednesday, December 7, 2011

111207

WOD
400 Double Unders
*At the top of every minute perform 3 Burpee Box Jumps

Tuesday, December 6, 2011

111206 - "Total"

WOD
"Total"
Squat 1,1,1
Press 1,1,1
Deadlift 1,1,1

Monday, December 5, 2011

111205 - "Chelsea"

WOD
"Chelsea"
For 30 minutes,
Every minute on the minute perform:
5 Pull-ups
10 Push-ups
15 Squats

Friday, December 2, 2011

111202

WOD
3 rounds of:
AMRAP in 5 minutes of:
3 Deadlifts (225/135)
15 Double Unders
6 Push-ups

1 minute rest between AMRAPs

Thursday, December 1, 2011

111201

WOD
21-18-15-12-9-6-3
KB Swings (24kg/16kg)
Burpees
V-ups