Monthly Archives: August 2014

Monday, September 1

Monday, September 1 8 am and 9 am classes ONLY   WarmUp: Dynamic Stretching Burgener warm-up   WOD: “Hotshots 19” 6 RFT 30 air squats 19 power cleans (135/95) 7 Strict Pull-ups Run 400 meters   45-min time cap   … Continue reading

Posted in Workout of the Day | Leave a comment

Sunday, August 31

Sunday, August 31   Warm up:  500m Row 2 Rounds of: 10 KB swings 8 KB thrusters 8 Dips 8 HSPU   Strength Hang Snatch 4×4 75%   WOD 10-1  1-10 push ups front squats 95/65   Sunday, August 31   … Continue reading

Posted in Workout of the Day | Leave a comment

Advanced Class, Saturday August 30

Advanced Class, Saturday August 30   Warm-up 2 rnds of 8-TGU (4R/4L) Step-ups (24/20) 10-Goblet Sqts 10-Single Leg (5R/5L) DL 1 min of unbroken Mu to L-Sit   WOD will start promptly at 7:15am regardless if you’ve finished the warm-up. … Continue reading

Posted in Workout of the Day | Leave a comment

Saturday, August 30

Saturday, August 30   WarmUp: 400 m run 30 MB Russian twists 25 KB swings 20 goblet squats 15 T2B 10 ring dips   Hero WOD:  “Blake” 4 RFT 25 m overhead walking lunges (45/25) 30 box jumps (24/20) 20 … Continue reading

Posted in Workout of the Day | Leave a comment

Friday, August 29

Friday, August 29   WarmUp: Row 1000 m or Run 800 m 20 push-ups 20 lunges 20 ring rows   Strength: Deadlift – week #7   WOD: 3 rounds of 1-minute stations (1 minute rest between rounds) American KB swings … Continue reading

Posted in Workout of the Day | Leave a comment