Monthly Archives: December 2013

Tuesday 131231

All-levels WOD/Beginner WOD: A. Power Clean 1-1-1-1-1 B. 6 minute AMRAP: 2,2; 4,4; 6,6… (If you make it to 30,30 you get a one month free membership!) Power Clean @65% of A Toes to bar Competition Team WOD: “Jackie” For… Read more »

Monday 131230

All-levels WOD/Beginner WOD: 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 100 lbs 12 Push-ups 15 Box jumps (24″ / 20”) Competition Team WOD: Part A. Clean Pull+Hang Squat Clean –… Read more »

Sunday 131229

Please check our UPDATED info on our holiday schedule (Dec. 23-29) All-levels WOD/Beginner WOD: Clean and Jerk 1-1-1-1-1 Competition Team WOD: REST DAY. (Photo credit: Alex Robleto)

Saturday 131228

Please check our UPDATED info on our holiday schedule (Dec. 23-29) All-levels WOD/Beginner WOD: A. Thruster 1-1-1 B. “Fran” Thruster @50% of A Pull-ups 21-15-9 reps, for time Competition Team WOD: Met-Con Intervals (30 on/30 off) (Photo credit: Alex Robleto)

Friday 131227

Please check our UPDATED info on our holiday schedule (Dec. 23-29) All-levels WOD/Beginner WOD: A. Hang power Snatch 2-2-2-1-1-1 B. 10 minute AMRAP: 5 hang power snatch 95/65, 7 overhead squat, 9 box jumps 30”/24” Competition Team WOD: Row 6k… Read more »

Thursday 131226

Please check our UPDATED info on our holiday schedule (Dec. 23-29) All-levels WOD/Beginner WOD: “Lynne-ish” Bodyweight floor press (e.g., same amount on bar as you weigh) pullups 5 rounds for max reps. There is NO time component to this WOD… Read more »

Wednesday 131225

Please check our UPDATED info on our holiday schedule (Dec. 23-29) All-levels WOD/Beginner WOD: “12 Days of Christmas” 1 Handstand push up (wall walk) 2 Push press 95/65 3 burpees 4 Pistols (4 walking lunge/leg) 5 Pull ups 6 Hang… Read more »

Tuesday 131224

Please check our UPDATED info on our holiday schedule (Dec. 23-29) All-levels WOD/Beginner WOD: 80 squats 95/65 pound Push press 10 reps 60 squats 95/65 pound Push press 20 reps 40 squats 95/65 pound Push press 30 reps 20 squats… Read more »