Archive for December, 2016

2016 December 31 WOD

Posted: December 31, 2016 in Uncategorized

We will have NO YOGA today, but we will have our normal 9 and 10:30 classes…come see us!

Metcon

In teams of 5, with only one teammate allowed per station, AMRAP 30
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Box Jump Overs
Station 4 – 30 Goblet Squats

Compare to January 23, 2016

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2016 December 30 WOD

Posted: December 30, 2016 in Uncategorized
We will NOT have yoga tomorrow. We’ll have yoga on Saturday 1/7, 1/14 & 1/28 at 8am. On Saturday 1/21 we will have ROMWOD at 8am. 
Metcon – “Full Circle”

1500m Row (1200m Run or 2 mile bike)
100 Double Unders
50 Calorie Bike (or Row or Loop Run)
100 Double Unders
1500 m Row

Extra

EMOM x 10
7 Toes to Bar + 7 Overhead Squats
*Scale these numbers back as needed to complete reps within 1 minute

2016 December 29 WOD

Posted: December 29, 2016 in Uncategorized
Metcon – “Wise Men”

AMRAP 3
Macho Man (135/95)**
Rest 3:00
AMRAP 3
Macho Man (155/105)
Rest 3:00
AMRAP 3
Macho Man (185/135)
**1 Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Skills

Skill of choice
-or-
EMOMx7
Unbroken Handstand Push-ups
Depending on level of ability, pick a number you feel like you can maintain for 7 minutes. Try to beat your performance from December 14.

2016 December 28 WOD

Posted: December 28, 2016 in Uncategorized
Metcon

4 RFT
20 Wall Balls (30/20)
20 Kettlebell Swings (72/53)
20 Burpees
20 Chest to Bar Pull-ups

2016 December 27 WOD

Posted: December 27, 2016 in Uncategorized

We are on regular schedule today!

Strength/Skills

20 minutes to work on Clean & Jerk
7-10 sets, 65-90%

Metcon

AMRAP 15
12 Box Jumps (30/24)
9 Power Snatches (135/95)
6 Bar Muscle-ups

2016 December 26 WOD

Posted: December 26, 2016 in Uncategorized

We will be on a modified schedule today. Classes at 6AM, 10AM, 5PM & 6PM.

Metcon

“Flying V”
500m Row (Run 400/Bike 0.7)
25 Toes to Bar
500m Row
15 Front Squats (155/105)
500m Row
5 Rope Climbs
500m Row
15 Front Squat (155/105)
500m Row
25 Toes to Bar

Skills

5×10 Overhead Squats*
*Weights that can be done unbroken from the floor. Working on staying on the bar. I want a challenging weight, but this is barbell conditioning more than strength.

We are CLOSED today!

Posted: December 24, 2016 in Uncategorized

Merry Christmas to you all! We are taking off today to spend time with our family and enjoy this Christmas weekend together. We wish you all the peace and happiness this weekend.

We will be open on Monday on a modified schedule. We will have classes at 6AM, 10AM, 5PM & 6PM.

We will be back on regular schedule on Tuesday.

2016 December 23 WOD

Posted: December 23, 2016 in Uncategorized
Metcon

“15.4”
AMRAP 8:
3 Handstand Push-ups
3 Cleans (185/125)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
Etc., following same pattern

Compare to March 20, 2015

Merry Christmas

10x :20 Assault

2016 December 22 WOD

Posted: December 22, 2016 in Uncategorized
Metcon

3 Rounds Bergeron Beep Test*
50/40 Calorie Row (or Bike or Run the loop)
3 Rounds Bergeron Beep Test
50/40 Calorie Row
3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

2016 December 21 WOD

Posted: December 21, 2016 in Uncategorized
Metcon

AMRAP 3
15 Calorie Bike
15 Power Cleans (115/85)
– Rest 3:00 –
AMRAP 3
12 Calorie Bike
12 Power Cleans (135/95)
– Rest 3:00 –
AMRAP 3:
9 Calorie Bike
9 Power Cleans (155/105)

Extra

3×10 Bench Press for 10 rep max