Wednesday, December 17, 2014

Dec 18

Holiday WOD and Social this Friday at 6pm!!

Strength
3 x 6 Back Squat

MetCon
Teams of 2
10 Alt. Sets of:
20 Cal AirDyne

Cash Out
3 x 25 Hip Ext.

Tuesday, December 16, 2014

Dec 17

Tell us what you are bringing to the Holiday Party this Friday. There is a list started on the large whiteboard.

Agility
7 x Box to Box Jump + Short Shuttle

MetCon
12:00 AMRAP
5 Walk Out
10 KB Swing
15 Sit Up

Monday, December 15, 2014

Dec 16

Strength
Clean - Heavy Single

MetCon
3 Rounds of:
10 Heavy Thruster
10 C2B Pull Up

Sunday, December 14, 2014

Dec 15

This Friday is our Holiday WOD and Social @ 6pm!

Strength
Push Press - Max

MetCon
10:00 AMRAP
5e Arm KB Clean & Jerk
10 V-Up

Thursday, December 11, 2014

Dec 12


A. 3 x 3 OHS
B. 3 x 3 Deadlift
C. 75 Cal AirDyne/Row

Dec 11

Strength
7 x 1 ME Broad Jump

MetCon
4 x 400m Run (2:00 Rest)

Cash Out:
4 Min Clock Running:
1:00 Front Plank
1:00 Side Plank
1:00 Side Plank
1:00 Front Plank

Tuesday, December 9, 2014

Dec 10

EST Holiday WOD and Social Friday Dec 19th @ 6pm

Strength
A1. 3 x ME Handstand Hold (2:00 Max)
A2, 3 x 20 Hip Ext.

MetCon
3 Rounds of:
15 Power Clean (155/105)
25 Push Up