Saturday, Dec. 20, 2014

photo 2

122014 WOD

A. Group warmup

B. Stretch

C. AMRAP 20:00 in teams of two:

Partner 1 – 200-meter run + 5 push-ups; 10 pull-ups; 15 air squats

Partner 2 – Rest in plank position any style (may rotate plank) – accumulate 5 burpees every time you drop, to be completed at finish by both partners.

Switching; score is rounds and reps of run, push-ups, pull-ups and air squats.

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12 2014

Friday, Dec. 19, 2014

photo(799)121914 WOD

A. 5:00 AMRAP

100-meter run

10 box jumps

5 tricep band push downs

B. Good mornings

3 x 10

Subset with 3 x ME strict toes to bar or leg raises

C. For time:

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

Power cleans (135 / 95)

Ring dips

>> On-Ramp

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

Hang power cleans with dumbbells

Parallette dips

D. Optional cash-out

800-meter run or 1K row

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12 2014

Thursday, Dec. 18, 2014

photo(798)Congratulations on your press PRs on Wednesday! We’ve had so many personal bests shattered over the last week, it’s hard to keep track of it all. The thing we’re most excited about is your measurable progress. You know your 1RM and how to dial in your lifts; you know solid form; and you know you’re capable of so much more — this is just the beginning. We can’t wait to show you what we have in store for 2015!

THURSDAY SCHEDULE UPDATES:

• Open gym with Allison: 5:45 – 6:45 a.m.

• MOBWOD with Josh: 8 to 9 a.m.

• Open gym with Josh: 9 to 10 a.m.

• Open gym with Kaika: 4:30 to 5:30 p.m.

• Olympic lifting update: Coach Toby is recovering from a work injury — Olympic lifting will be postponed until his return; we will continue to have open gym offered during these class times. Get well soon, Toby!

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12 2014