Mobility:

Prep for "Murph"

Strength/Skill

OFF

WOD:

"Murph"

1 Mile run

100-Pull-ups

200-Push-ups

300-Squats

1 Mile run

You can partition the pull-ups, push-ups, and squat reps as needed.

Post time to comments.

Mobility:

Femur thru the butt

Strength/Skill

Sandbag shoulder

WOD:

10 Rounds for time of:

5-Burpee box jumps (20")

50 Foot sandbag carry

5-Strict pull-ups

50 Foot sandbag carry

Post time to comments.

Mobility:

Calf stretch

Strength/Skill

Double Unders

WOD:

3 Rounds for time of:

500 meter row

20-Wall Ball

25-Double-Unders

Post time to comments.

Holiday hours are as follows, Friday AM classes only. Saturday closed so everyone can sleep off the new year.

Mobility:

Bully Stretch

Skill:

Hang power clean

WOD:

AMRAP in 15 Minutes of:

12-Deadlifts

9-Hang power cleans

6-Push jerks

Post weight and rounds to comments.

Mobility:

Prep for "Barbara"

Strength/Skill

OFF

WOD:

"Barbara"

5 Rounds each for time of:

20-Pull-ups

30-Push-ups

40-Sit-ups

50-Squats

Rest three minutes between each round.
Post round times to comments.

Mobility:

Runners stretch

Strength/Skill

OFF

WOD:

"Helen on a boat"

3 Rounds for time of:
400 Meter Row

21-Kettlebell Swings (55/35)

12-Pull-ups

Post time to comments.

Mobility:

Hip Flexors

Strength:

In 10 Minutes find a max height box jump.

WOD:

AMRAP in 20 minutes of:

30-Jumping Lunges

20-Med ball Sit-ups

10-Clapping Push-ups

5-Sandbag Shoulders

Post height and rounds to comments.

Mobility:

Snatch Prep

Skill:

Snatch Technique

WOD:

"JayBird"

5 Rounds for time of:

3-Power Snatches (75% of B/W)

5-Handstand Push ups

7-Box Jumps (24")

Post time and weight used to comments.

Mobility:

Samson Stretch

Strength:

Back Squats

5-5-5

WOD:

10 Rounds for time of:

5-Thrusters (95/65)

5-Pull-ups

100 meter run

Post weight and time to comments.

Paleo in a Nutshell Part 1: Food

One of the best video's about the paleo lifestyle out there!!

Mobility:

Foot/Calve

Skill:

K-bell technique

WOD:

"Whitten"

5 Rounds for time of:

22-Kettle bell Swings (70/44)

22-Box Jumps (24"/20")

Run 400 meters

22-Burpees

22-Wall Ball (20/14)

Post time to comments.

Mobility:

Low back/ Hamstring

Strength:

Deadlift

5-5-5

WOD:

3 Rounds for time of:

10-Deadlifts

30-GHD Sit-ups

Post weight and time to comments.

Mobility:

Biceps/Lats

Strength:

Find a new 1rm Snatch max

WOD:

In 15 Minutes row 500m

then AMRAP in whatever time is left over of:

7-Front Squats (135/95)

7-Burpees

Post weight and rounds to Comments.

Mobility:

Internal Shoulder rotation

Skill:

Bench Press tecnique

WOD:

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds.

Mobility:

Prep for Filthy Fifty

Strength:

Press:

5-5-5

WOD:

"Filthy Fifty"

50-Box Jumps

50-Jumping Pull-ups

50-Kettlebell Swings

50-Steps Walking Lunges

50-Knees to Elbows

50-Push Press

50-Back Extensions

50-Wallball

50-Burpees

50-Double Unders

Post weight and time to comments.

Mobility:

Upper back

Skill:

Push-up technique

WOD:

"Cindy"

AMRAP in 20 minutes of:

5-Pull-ups

10-Push-ups

15-Air Squats

Post number of rounds to comments.

Mobility:

Hamstrings

Strength:

500m Sprint rest to full recovery

x2

WOD:

AMRAP in 15 minutes of:

50-foot bear crawl

50-foot walking lunges

10-Knees to Elbows

Post times and rounds to comments.

Mobility:

Pigeon Stretch/Bully stretch

Strength:

Clean pulls

2-2-2-2-2

WOD:

5 rounds for time of:

5-Squat Cleans (155/115)

10-Hip Extensions

15-Box Jumps (24"/20")

Post weight and time to comments.

Mobility:

Lacrosse ball beat down

Skill:

Handstand Holds

WOD:

7 Rounds for time of:

7-Pull-ups

7-Push-ups

200m Row

Post time to comments.

Andy and Emily in the late rounds of Thursdays WOD.

Raby squatting 315 for 5.

Mobility:

Hip Flexor

Strength:
Back Squats
5-5-5

WOD:
10-1 Descending ladder of
K-Bell Swings (55/35)
Burpees
Box Jumps (24"/20")

Post weight and time to comments.

Mobility:

Overhead positioning

Skill:

Thruster technique

WOD:

5 Rounds for time of:

500m Row

7-Thrusters (135/95)

Post weight and time to comments.

Mobility:

Athletes choice

Skill:

Snatch

WOD:

7-Rounds for time of:

7-Ground to overhead (95/65)

7-Burpees

Post time to comments.

Mobility:

Samson stretch

Strength:

Push Jerk

WOD:

"Tabata Bullshit"

Tabata timing intervals of:

Pull-Ups

Rowing

Ring-Dips

Wall Ball

Post weight and score to comments.
Score is your lowest number from each movement totaled up