W.O.D.

  • 12.22.14

    1. Conditioning
    100 Double unders
    5 rounds of Cindy
    80 Double unders
    4 rounds of Cindy
    60 Double unders
    3 rounds of Cindy
    40 Double unders
    2 rounds of Cindy
    20 Double unders
    1 round of Cindy

    2. Cool down - mobility


  • 12.19.14

    1. Shoulder mobility

    2. "The Good Life"

    3RFT

    500m Row

    12 Burpees

    21 Box Jumps 24/20

     

  • 12.18.14

    1. Bench press - build to a heavy single

    2. One the minute x 15

    1. Minute 1 - 10 Bench press @ 50%

    2. Minute 2 - 20 Abmat sit-ups

    3. Minute 3 - 40 Double-unders

     


  • 12..17.14

    12 DAYS OF CHRISTMAS!!!

    After completing the first movement go back to 1 and begin again adding a new movement each round.  There are 12 total rounds with one new movement each round.  I.E Rep scheme 1, 2-1, 3-2-1 etc.  Scale as necessary.

    1 HSPU

    2 Muscle ups (Sub 2 burpee pull-ups)

    3 Thrusters 135/95

    4 Goblet squats 53/35

    5 Sumo DL high-pulls 53/35

    6 Kettle bell swings 53/35lbs

    7 Toes 2 bar

    8 Burpees

    9 Push-ups

    10 Wallballs 20/14

    11 Deadlifts 135/95

    12 Power cleans 135/95

     


  • 12.16.14

    1. Strength - 3 Rep heavy front squat, 10 rep heavy back squat 

    2. Conditioning
    AMRAP 10:
    15 Wall Ball, 20/14
    12 Box Jump, 24/20
    9 CTB PU


  • 12.15.14

    1. Skill - Double under practice

    2. 21-15-9-15-21

    Powers Cleans 135/95

    Push-ups

    40 Double unders after each round


  • 12.14.14

    Rest Day!  

    "being strenghthened with all power according to His glorious might so that you may have great endurance and patience."  Colossians 1v11


  • 12.12.14

    1. “Open 13.4″
    Climbing Ladder for 7 Minutes
    3.6.9.12…
    Clean and Jerks, 135/95
    Toes to Bar

    -Rest 3-

    2. 21-15-9

    Slam balls 30/20, hand release push-ups, sit-ups

  • 12.11.14

    Don't forget Christmas Party today from 6-9pm.  There will not be a 6:30pm class, only 5:15pm & 5:45pm.  

    1. Mobility - Hip flexors, psoas  

    2. "Randy"

    75 pound Power snatch, 75 reps for time.

    Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children.

     

  • 12.10.14

    1. 20 Minute AMRAP:

    200 Double unders

    100 Air Squats

    80 Burpees

    60 Wall balls 20/14

    40 Toes 2 bar

    20 Strict HSPU

    10 Muscle ups

    *Coaches will give scales for reps and movements


  • 12.9.14

    1. EMOM 7x3 @ 85-90% Deadlift

    2. 5 Rounds for time 

    12 Deadlifts 155/105

    9 Hang power clean 155/105

    6 Burpees

    Tomorrow - Chipper

     

  • 12.8.14

    1. Chest 2 bar pull-ups 5x6 

    2. 20 Minute AMRAP

    5 Chest 2 bar pull-ups

    10 Thrusters 95/65lbs

    30 Double unders (2:1 singles)


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