Blog

1/1/2013 – Happy New Year!

  • I hope everyone had a great New Year! Classes resume tomorrow with our normal schedule! I’m looking forward to seeing everyone get after it again this week.  We’ll be posting our 2013 goals on the whiteboard at the end of this week. More details to come.

12/31/2012 – WOD

Strength
12 Min to work up to a heavy 1RM Squat Clean

Conditioning
12 Hang Squat Cleans 165/115lb (60% of 1RM)
25 Chest to Bar Pull-ups
100 Double Unders (200 singles)
9 Hang Squat Cleans 165/115lb (60% of 1RM)
20 Chest to Bar Pull-ups
75 Double Unders (150 singles)
6 Hang Squat Cleans 165/115lb (60% of 1RM)
15 Chest to Bar Pull-ups
50 Double Unders (100 singles)

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12/28/2012 – WOD

Strength
12 Min to Find 1RM Snatch

Conditioning
5 Rounds for Time
10 Behind the neck BB Lunges 135/95lb (65% of 1RM)
15 Ring Push-ups or HR Push-ups
*Top of every minute do 1 Power Snatch 135/95lb
Then:
1000m Row

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12/27/2012 – WOD

Strength
Strict Press 7×2 (90% of 1RM)

Conditioning
12 Min AMRAP Ladder:
1 Wall Ball 20/14lb, 1 KB Swing 70/53lb, 1 Weighted Sit-up 25lb
2 Wall Balls 20/14lb, 2 KB Swings 70/53lb, 2 Weighted Sit-ups 25lb
3 Wall Balls 20/14, 3 KB Swings 70/53lb, 3 Weighted Sit-ups 25lb
—Keep climbing the ladder until 12 minutes is up

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Welcome Mary!

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Kyle looking strong on the Presses

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9am class

12/26/2012 – WOD

Strength
3x Max Effort Weighted Pull-ups (Choose a weight/band that will limit you to 8-12 reps)

Conditioning
5 Rounds For Max Reps of Each Movement
(1 Min Amrap for each movement with 15 sec rest between)
1. Power Clean 205/125lb (65% of 1RM)
2. Chest to bar pull-ups
3. Row for meters
—Rest 1 min between rounds

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12/22/2012 – WOD

“12 Days Of Christmas”
1 Power Snatch 135/95lb
2 Box Jumps 30/24″
3 HR Push-ups
4 Pull-ups
5 Toes To Bar
6 Burpees
7 Air Squats
8 Sit-ups
9 KB Swings 70/53lb
10 Wall Balls 20/14lb
11 Calorie Row
12 Clean n Jerk 135/95lb

WOD Notes: The workout is performed like how the song is sung.

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12/21/2012 – WOD

MAKE-UP DAY!

—Come in and do a WOD that you missed this week. Tomorrow we will be doing the “12 Days Of Christmas”, so be prepared for a good workout!

Reminder: Christmas Party is tomorrow at 7pm @ the Shanley’s House. Let me know if you have any questions or need directions. Be prepared for a great time!