April 11, 2014

Warmup - 5 minute AMRAP

50 Double Unders
10 Inchworms
10 PVC Pass Throughs

SC-14 min

5x10 Back Squat (50%)

MC- 22 time cap

Franco

For time

10x Thrusters (135/95)
10x Power cleans 
10x Push press
10x Deadlifts 
10x KB swings (53#)
10x Weighted lunges (45/35)
10x Burpees
10x Sit-ups
10x Double unders
10x Thrusters

In Memory of Sgt. Franco Aguilar, April 28, 1974 - April 29, 2010


HAPPY BIRTHDAY HANNAH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

April 10, 2014

WU-

Broken Burpees

Max rounds in 7 minutes
7x Sprawls
7x Push Ups
7x Squat jumps

SC- 20 Minute

5x5 Butterfly Pullups

5x5  Muscle Ups

5x5  Ring Dips

MC- 16 minute Time cap

2 Rounds- w/ kb (53/35)

30 R. KB Swings

30 Russian Twist

30 Sumo Squats

30 Presses

With

EMOM

3 wallballs

3 slams

April 9, 2014

WU- 4 minutes 4 Rounds 30 sec High knees 30 sec jumping jacks SC- 15 min time cap 5 Rounds 6 SDHP (115/85) 3 Power Snatch (115/85 MC- 23 minute time cap Buy In- 10 Wallclimbs 3 rounds 10 Burpee Pullups 20 Box Jumps (24/20) 30 Double Unders Cash Out- 3 Rope Climbs

April 7, 2014

Warm up : 4 minute cap
50 squats, 40 jumping jacks, 30 pushups, 20 lunges, 10 pass throughs


Strengthcon : 20 minute cap

Bent Over Rows

7 Reps at 30% of max, 40%, 50%, 60%, 70%, 80%, 90%, and then 1RM


Metcon: 17 minute AMRAP

5 Toes 2 Bar
6 Single Leg Box Jumps
7 Situps


10 minutes of death by clap push ups

April 4, 2014

Warm Up: 3 Rounds/ 5 Min Cap

20 Spider Man Steps
10 Side Lunges
15 Wall Taps

StrengthCon: 14 Minutes

Front Rack Lunges 5 sets of 10 Reps
Strict 1 arm KB Presses 5 sets of 10 Reps


MetCon: 23 Minutes

75- Sit Ups
75-Box Jumps
50-2-For-1 Wall Balls (Two squats for every one toss)
50-Hand Release Push Ups
25- Jumping Lunges
25- One Arm KB Snatches (53/35)
15- Burpees
15- Knees- To- Elbow

This one is completely up to you guys! You can break this up however you choose, you don't even have to finish one before going on to the next.

April 3, 2014

Warmup - 6 minutes
5 Inchworms
5 Reverse Lunges
5 Slow Motion Pass Throughs

Strengthcon - 12 minute cap

Clean and Jerk (80% max)
5-5-3-3-2-2-1


Metcon - 22 minute AMRAP

3 Chest to Bar Pullups
6 Deadlifts (60% 1rm)
9 Ball Slams (20/15)

Are you struggling to recover after your WODs? Make sure you are taking some type of post workout recovery drink. If you currently are not buy a Progenex Recovery from the office, it's just $3 and will help immensely with recovering from a tough WOD.

If you do buy one let us know what you think. We would like to put in a bigger order for you guys, we just want to know what you would like first!

Don't forget that on Monday's and Wednesday's we have expanded our schedule to include a 12pm WOD for you guys. As well as an Olympic lifting class and boot camps! Please help spread the word!

April 2, 2014

Warmup :  7 minute cap
3 Rounds

50 Double Unders
10 Sit Ups
5 Burpees

Strengthcon - 20 minutes


Bent Over Rows (135/115)
American KB Swings (53/35)

Go up by 3's each round (3,6,9,12...) until time expires




Metcon 15 minute cap

10-9-8-7-6-5-4-3-2-1

HSPU
Inverted Burpees