12/22/14

Big thanks to everyone that came out on Saturday and celebrated the holidays with us. Had some great food and spirits with better people. For those of you that didn’t make it we definitely missed you!!

Here is the schedule we will have this week:
Monday & Tuesday – Regular schedule
Wednesday – 5:30am, 12pm and 4:30pm
Thursday – Closed
Friday – 12pm and 4:30pm
Saturday – Regular schedule

Also a couple of us will be competing in the AAL event “Unbroken” event on January 31st if anyone is interested in joining us. If you are and need help putting together a team let us know and we will do our best to connect you.

Workout of the Day
A.
Four sets of:
Push Press x 3-5 reps
Rest 2-3 minutes
B.
Every minute, on the minute, for 15 minutes:
1st min – Row 150 Meters
2nd min – Handstand Push-Ups x 10 reps
3rd min – Double-Unders x 30 reps

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12/20/14

WOD:
“12 days of Christmas”
1 Squat Clean Thruster (135 pounds/95 pounds)
2 Handstand Push-Ups
3 Over-the-Box Jumps (24”/20”)
4 Lateral Bar-Hopping Burpees
5 Waaall Baaalls 20/14
6 Push Presses (135 pounds/95 pounds)
7 Front Squats (135 pounds/95 pounds)
8 Kettlebell Swings (53 pounds/35 pounds)
9 Toes-to-Bar
10 Weighted Lunges 45/25lb
11 Clapping Push-Ups
12 Squat Snatches (135 pounds/95 pounds)
You guessed it, just like the song!!!

Don’t forget, NO 9am class tomorrow we will be doing the 12 days of Xmas at 10 & 11. It’s a good one for those of you that like to go long!!!!

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12/19/14

Workout of the Day
A.
Five sets of:
Clean and Jerk x 1.1.1
(rest 7-10 seconds between singles)
Rest 2 minutes
B.
In teams of 2 or 3, alternate to complete 10 sets each of:
3 Ground to Overhead 165/110
3 Burpee Pull-Ups

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12/18/14

Workout of the Day
A.
Four sets of:
Halting Front Squats x 6-8 reps @ 32X1
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 7 minutes of:
5 Handstand Push-Ups
10 Sit-Ups
15 Squats

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12/17/14

Workout of the Day
A.
Three sets, not for time, of:
Chest to Bar Pull-Ups x 5-10 reps
Alternating Pistols x 6-10 reps
Kettlebell Windmills x 3-5 reps each arm
B.
Three rounds for time of:
50/30 Push-Ups
30 Double-Unders
400 Meter Run

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12/16/14

Workout of the Day
The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch 135/95
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans 135/95
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots
(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

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12/15/14

Workout of the Day
A.
Take 20 minutes to build to a 2-RM Back Squat
Note best successful 2-RM.
B.
One set of:
Strict Pull-Ups x Max Reps
Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment.
C.
For max reps:
Three minutes of Rowing (for max calories)
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs
Rest 60 seconds
Three minutes of Wall Ball Shots

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