Monthly Archives: September 2012

Open House Tuesday, September 18

We have scheduled a casual open house for Tuesday, September 18th from 12pm – 9pm. Please stop by to check out our new box, meet our staff, and sign up for membership! Assuming we finish construction and receive our equipment on schedule, we plan to begin regular classes later that week. We can’t wait to […]

WOD – 1.4 –

Skill / Strength / Circuit 3 rds 30 sec Plank w/ hand contact 30 sec rest 1 min Hip Lift March 30 sec rest 30 min Slam Ball WOD 20 min AMRAP 20 Step Ups Weighted 20 Ring Rows feet elevated 10 Toes to Bar  

WOD – 2.1 – Barbell Complex

Skill / Strength / Circuit 2 minute on Each Movement, 2 rds through Overhead Squat Hang Power Snatch High Box Jumps Ring Rows Feet Elevated WOD Barbell Complex 4 min AMRAP – 1min rest 3 rds Push Press 5 Hang Power Snatch 10 Back Squat 15 Deadlift […]

WOD – 1.0 – “The Orange Monster”

Skill / Strength / Circuit Jump Rope Goblet Squat Pullup   WOD – 1.0 – “The Orange Monster” 5 One min AMRAPS for 3 rds 1min rest between rounds Rowing for Meters Pushups Air Squats Pullups Situps

WOD – 1.1 – Deadlifts!

Skill / Strength / Circuit Deadlift 5×3 Quickly build to heavy set of 3 DL and complete 5 challenging sets WITHOUT failure, all touch and go Rest 4 min During DL rest Practice Push Press Lots of reps with light weight   WOD – 1.1 AMRAP 12 Min AbMat Situps 14 Deadlift 7 […]

WOD – 1.2 –

Skill / Strength / Circuit Back Squat- 5×5 (22×1) 2 sec down, 2 sec at bottom, up as fast as possible, 1 sec hold at top go light if newbie 3 min rest Inside 3 min rest work on Jump Rope WOD 10 to 1 Wall Ball Box Jumps (step down)

WOD – 1.3 –

Skill / Strength / Circuit Strict Press 5×5 3 min rest Inside 3 min rest work on Kipping Pullups Get lots of reps of the swing (with shoulder blades engaged) Try to pop the hips and Pull Push away at the top WOD 21-15-9 Thrusters DB or Bar Pullup AbMat Situp

WOD – 1.5 –

Skill / Strength / Circuit Skill Work on All following Movements Virtuosity! If movements already mastered 2000m row 90% effort WOD AMRAP 20 Min 10 KB Swings 10 Lunges 5 Burpees

WOD – 1.6 –

Skill / Strength / Circuit Five 2 min stations x2 Dip Holds (arms locked) Rowing Pullup Holds (chin over bar) Lateral Plank (switch side upon failure) Bottom of the Air Squat (mobility) WOD 15-12-9-6-3 Thruster SDHP KB

WOD – 1.7 – “Cindy”

Skill / Strength / Circuit Extra Foam Rolling Lax Ball onPecsand Hamstrings Roller on Quads and Lats WOD “Cindy” 20 Min. AMRAP 5 Pullups 10 Pushups 15 Squats