Monthly Archives: November 2016

Thursday 12.01.16

Warm Up 5 Rounds Row 250m 9 Empty Bar Power Snatches Strength Power Snatch at 75% = 5 Rounds Max Reps in 1:00, Rest 2:00 MetCon 5 Rounds 15 box jumps 15 Toes to Bar E: 16/12”; straight leg slam … Continue reading

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Wednesday 11.30.16

Warm Up AMRAP 9 9 Gymnastic Kips 9 Hang Squat Cleans with an empty bar 18 Lunges Strength Every :90 for 9 Minutes = 1 MisFit Clean Complex (power clean/push jerk/front squat/hang squat clean/split jerk), starting around 70% and building … Continue reading

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Tuesday 11.29.16

Warm Up 3 Rounds 15 Russian KB Swings 15 Empty Bar Push Jerks 15 Calorie Row Strength Push Jerk 5×5 at 70% 10:00 Skill Work: Ring Muscle Ups MetCon AMRAP 15:00 4 Hang Power Snatches 4 Bar Muscle Ups Run … Continue reading

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Monday 11.28.16

Warm Up 2:00 of Pigeon Pose 12-10-8 Push Ups Broad Jumps Strength Back Squat 5×5 at 90% of your 5RM MetCon AMRAP 12 Minutes 15 Thrusters 15 Kipping HSPU 400m run or 500m Row (alternate) E: 10 reps on thrusters … Continue reading

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Sunday 11.27.18

Open gym 10:00am – 12:00 noon

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Saturday 11.26.16

9:15am Team WOD Individual effort: Start with “Sally Up” Rx = 135/95; scale as needed but suggest VERY low load Rest 3:00, then Empty bar tabata 4:00 tabata deadlifts, rest 1:00 4:00 tabata hang power clean, rest 1:00 4:00 tabata … Continue reading

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Friday 11.25.16 – 8am and 10am classes ONLY

Warm Up 2:00 of Couch Stretch 3 Rounds 10 Jumping Lunges 10 Wall Balls 20 Leg Swings Strength Deadlift 12-12-12, Goal is: Heavy, Smooth, and Unbroken MetCon AMRAP 7 Minutes 7 Power Cleans 7 Box Jump Overs E: 55/35#; 12” … Continue reading

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Thursday 11.24.16 – 8am and 10am ONLY

8am and 10am classes ONLY today!!! Warm Up AMRAP 10 5 Light RDLs 5 Light Hang Power Cleans 5 Light Push Presses Row 300m Strength Power Clean at 65% = 5 Rounds Max Reps in 1:00, Rest 2:00 MetCon – … Continue reading

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Wednesday 11.23.16

Warm Up 4 Rounds 10 Band Pull Aparts 10 Push Ups 10 Calorie Row then…. 8x of MisFit Snatch Complex with PVC up to empty barbell Strength Every 2 Minutes for 10:00 = 1 MisFit Snatch Complex (squat snatch + … Continue reading

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Tuesday 11.22.16

Warm Up 2:00 of Wrist Mobility 3 Rounds :45sec HS Hold Run 400m Strength Push Jerk 5×5 at 65% MetCon AMRAP 5:00 Row 1k ; Max Wall Balls in time remaining Rest 3:00 AMRAP 5:00 Run 800m, Max Wall Balls … Continue reading

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