Thursday

Today is Kyle's goodbye WOD, I suggested we do 'Fran' but Kyle had something else in mind, So bring your A-games tomorrow.

"Fight Gone Bad!"

This is THE famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Wednesday

Skill Development
KettleBells.........
Swing
Clean & Jerk
Snatch


WOD:

3 rounds
Run 400m
30 Hang power cleans 75/55lb
Knees 2 Elbows 20 reps

Tuesday

MAX EFFORT

Back Squat 3, 3, 3


WOD
5 rounds of:
6 Split jerks 135/95lb
9 box jumps 30/24"

Post times to comments.....

MONDAY AFTERNOON

Classes will resume as normal today. I may be a bit late to host the 4pm class but nonetheless it will happen.

1pm, 4pm(4ish) 5 and 6pm tonight.

Monday

God Bless The USA


THERE WILL BE NO 6AM CLASS TOMORROW, AND THE 4,5,6PM CLASSES MAYBE CANCELED AS WELL. PLEASE CONTACT ME WITH ANY QUESTIONS.
THE 10AM and 1PM ARE STILL A DEFINITE


"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Friday

MAX EFFORT/SKILL DEVOLOPMENT

You Call It....

WOD

5 rounds for time of:
50' overhead walking lunges 44lb/26lb
21 burpees

Thursday

Vannesa and Cassandra mid WOD.

MAX EFFORT:

Power Clean; Find your 1 rep max


WOD
For time:
Sumo Deadlift High Pull 95/65
10,9,8,7,6,5,4,3,2,1
Thruster 95/65lb
1,2,3,4,5,6,7,8,9,10