Monthly Archives: November 2012

***Friday Nov 23 – No noon hour class***

Noon hour class is cancelled for tomorrow. Sorry for the inconvenience. 6am class is still on so rise and shine and get your workout in early!

Friday November 16, 2012

Strength:
Deadlift
5-5-5-5-5

WOD:
4 Rounds
25 Double Unders
25 Walking Lunges
25 Supermans

Wednesday November 14, 2012

Strength:
Front Squat
2-2-2-2-2

WOD:
5 Burpees
8 Kettlebell Swings
12 Air Squat
On the minute every minute until you cannot complete a full round in the minute.

Tuesday November 13, 2012

Strength:
Push Press
3-3-3-3-3

WOD:
21-15-9
Power Cleans
Toes to Bar

Monday November 12, 2012

“Hidalgo”
2 Mile Run
2min Rest
20 Squat Cleans
20 Box Jumps
20 Overhead Walking Lunges
20 Box Jumps
20 Squat Cleans
2 min Rest
2 Mile Run

Saturday November 10, 2012

Skill Work

“Diane”
21-15-9
Deadlift
Handstand Push Up

November 9, 2012

Strength:
Back Squat
3-3-3-3-3

WOD:
3 Rounds
20 Wall Balls
20 Pull Ups

Wednesday November 7, 2012

Strength:
Shoulder Press
5-5-5-5-5

WOD:
100 Burpees for Time

Tuesday November 6, 2012

Strength:
Power Clean
2-2-2-2-2

WOD:
Death by Clean & Jerk

Monday Nov 5, 2012

Strength:
Overhead Squat
1-1-1-1-1

WOD:
12 Minute AMRAP
2-4-6-8-10-12-14…
Box Jump
Push Press
Toes to Bar