Tuesday 12-31-13

by | Dec 31, 2013 | W.O.D.

HAPPY NEW YEAR! Warm Up- Roxanne 10 OHS Shoulder Mobility Dynamic Stretches Movement Standards Conditioning- *Tabata* Clean and Jerk (135#/95#) Burpees Pull-ups HSPU Row *This weeks schedule Tuesday – 9am,10am and 11am Wednesday- Closed – Happy New Year!...

Monday 12-30-13

by | Dec 30, 2013 | W.O.D.

Warm up-  Double unders Shoulder mobility Dynamic Stretches Movement standards  Strength- Front Squat 3-3-2-2-1-1 Conditioning- 15 min AMRAP 30 Double unders 20 Wallballs (20#/14#) 10 Russian Twist Mobility of the Day- Death stretch * This weeks schedule: Monday...

Friday 12-27-13

by | Dec 27, 2013 | W.O.D.

Warm up- Jumping jacks Mountain climbers Shoulder mobility Dynamic stretches Skill- Open Gym Conditioning- 1-2-3-4-5-6-7-8-9-10 Thruster (95#/65#) Pull ups T2B 

Thursday 12-26-13

by | Dec 26, 2013 | W.O.D.

Warm up- Double unders 10 OHS Shoulder mobility Dynamic stretches  Strength- Deadlift  3-3-3-3-3 Conditioning- 10 RFT 6 Deadlift (225#/155#) 24 Double unders 10 Push ups  *This weeks schedule: Thursday – No 7:30 Beginners or 8:30pm classes Friday – Regular...