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Life changing fitness

WOD - Jan 30, 2015

1/29/2015

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Picture
Strength:
Deadlift
1RM

MetCon: 
Open 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 reps power Snatch (75/55#)



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WOD - Jan 29, 2015

1/28/2015

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Picture
Strength:
Push Press
1RM

MetCon
20:00 AMRAP
10 squat cleans (95/65)
10 dips


 Strength  Class:
3 position Squat Snatch

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WOD - Jan 28, 2015

1/27/2015

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Picture
Speed:
Inverse Tabata:
KB Swing (75/55)
Burpee
Sit Ups

MetCon:
Open 14.4

14:00 AMRAP
60-calorie row 
50 toes-to-bars
40 wall-balls, (20/14)
30 cleans (135/95)
20 muscle-ups



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WOD - Jan 27, 2015

1/26/2015

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Picture
Strength 1:
Back Squat
2-2-2 - @ 90%

Met Con:
1:00 Max Reps of:
Back Squat (135/95)
Rest 5:00
1:00 Max Reps of:
Cal Row
Rest 5:00
1:00 Max Reps of:
Pull Ups
Rest 5:00
1:00 Max Reps of:
Push Ups






Nadine and Chantelle crushing their burpees!

Strength  Class:
Bench Press
10-10-10-10

3x AMRAP 
Strict Pull Ups to chest to bar to anyhow pull ups. 
When you can't do strict, immediately begin C2B and then anyhow pull ups without dropping off the bar.

Rest 5:00 between attempts

Record score of each movement and each round

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WOD - Jan 26, 2015

1/25/2015

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Picture
Strength:
Shoulder Press
1RM

Metcon:
15:00 AMRAP
15 Cal Row
10 Box Jumps (30/24)
5 Jerk (185/135)


What an amazing day Saturday! So proud of our athletes and volunteers!


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WOD - Jan 23, 2015

1/22/2015

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Picture
Strength:
Deadlift
2-2-2-AMAP @90%

MetCon:
Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
5
 Shoulder to overhead (115/75)
10 Deadlift (
115/75)
15 Box jumps (24/20)



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WOD - Jan 22, 2015

1/21/2015

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Picture
Strength:
OH Squat
2-2-2-2-2

MetCon
12:00 AMRAP
30 DB Snatch (65/40)
10 Thrusters (75/55)
10 Thrusters (95/65)
10 Thrusters (115/80)
10 Thrusters (135/95)
10 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining

Strength  Class:
Gymnastic training


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WOD - Jan 21, 2015

1/20/2015

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Picture
Strength
Inverse Tabata:
Squat Clean (155/95)
Muscle Ups

MetCon
100 walking lunges
50 double unders
50 Situps
50 double unders

100 Burpees
50 double unders
50 Sit ups

50 double unders
100 walking lunges



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WOD - Jan 20, 2015

1/19/2015

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Picture
Strength 1:
Front Squat
2-2-2- (Every other Min)

Strength 2:
Max Unbroken Ring Push Ups 

MetCon :

Partner WOD
10:00 AMRAP
5 HSPU
10 Burpee Toes to Bar
50 Double Unders
Switch partners each round

Strength  Class:
Max Unbroken Shoulder to Overhead (135/95)

Max Unbroken Power Clean (135/95)

Max Unbroken Double Unders

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WOD - Jan 19, 2015

1/18/2015

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Picture
Strength:
Strict Pull Ups
1-1-1-1-1-1-1

WC WOD 1:

7:00 AMRAP 
(1 athlete working at a time. Hand slap must be applied before switching athletes)

10 C2B Pull Up
20 Hang Clean (135/85)
30 Shoulder to Overhead (135/85)
40 Deadlifts (135/85)
50 Cal Row
AMAP Bar Muscle Ups

WC WOD 2:
Partner WOD

(1 athlete completes one round of both hang snatch and back squats before switching athletes. Hand slap must be applied before switching athletes)

10-9-8-7-6-5-4-3-2-1
Hang Power Snatch (115/75)
Back Squat (115/75)



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