Saturday 2/1/2014

Announcements:

  • Transformation Challenge has officially started on Monday, January 27! Good luck everyone!!
  • NLI Competition Series #1 – February 8, 2014
    Registration is still open. Our own Joseph will be competing so come out and support!!

WOD: Teams of 5 (coed teams preferred)

4000m Row or Airdyne
1000 DUs (x3 Singles)
1600m run
100 Burpees

Team of 5 must complete the above for time using 1 Rower or Airdyne and 1 Jumprope. It is up to the Teams to decide the best way to complete this WOD.

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Friday 1/31/2014

Announcements:

  • No 6 AM, 7 AM & 7:30 PM Session Friday, January 31
  • Transformation Challenge has officially started on Monday, January 27! Good luck everyone!!
  • NLI Competition Series #1 – February 8, 2014
    Registration is still open. Our own Joseph will be competing so come out and support!!

Skill:
3 Sets of the following Hang Cleans:
1 from high thigh, 1 from abv knee, 1 from below knee @ 70% 1RM
1 from high thigh, 1 from abv knee, 1 from below knee @ 80% 1RM
1 from high thigh, 1 from abv knee, 1 from below knee @ 90% 1RM

Then Practice Turkish Getups

WOD: For time

6x Alt. Turkish Getups & Windmills (m:55#/f:35#)
400m Run
25x Goblet Squats
200m Run
50x Russian Twists
200m Run
25x Goblet Squats
400m Run
6x Alt. Turkish Getups & Windmills

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Thursday 1/30/2014

Announcements:

  • No 7:30 PM Session Friday, January 31
  • Transformation Challenge has officially started on Monday, January 27! Good luck everyone!!
  • NLI Competition Series #1 – February 8, 2014
    Registration is still open. Our own Joseph will be competing so come out and support!!

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.

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Wednesday 1/29/2014

Announcements:

  • Transformation Challenge has officially started on Monday, January 27! Good luck everyone!!
  • NLI Competition Series #1 – February 8, 2014
    Registration is still open. Our own Joseph will be competing so come out and support!!
     

    Strength:
    Back Squat & Deadlifts 5-3-1x (5@75%, 3@85%, 1+@95% of 1RM)WOD: For time50x Double-unders
    45x Squats
    40x Hand Release Push-Ups
    35x V-Ups
    30x Jumping Squats
    25x Toes to Bar
    20x Handstand Push-Ups
    15x Burpees
    10x Muscle-Ups (mod. 20 Ring Rows and Ring Dips)

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Tuesday 1/28/2014

Announcements:

  • No 7:30 PM Session Tuesday, January 28
  • Transformation Challenge has officially started on Monday, January 27! Good luck everyone!!
  • NLI Competition Series #1 – February 8, 2014
    Registration is still open. Our own Joseph will be competing so come out and support!!

    Strength:
    Overhead Squat: 5-3-1 (5@75%, 3@85%, 1+@95% of 1RM)

    Skill:
    3 Sets of the following Hang Snatches:
    1 from high thigh, 1 from abv knee, 1 from below knee @ 60% 1RM
    1 from high thigh, 1 from abv knee, 1 from below knee @ 65% 1RM
    1 from high thigh, 1 from abv knee, 1 from below knee @ 70% 1RM

    WOD: Total AMRAP of

    AMRAP in 3 minutes:
    Hang Power Snatches (m:115#/f:75#)

    Rest 1 minute

    AMRAP in 3 minutes:
    Overhead Squats

    Rest 1 minute
    AMRAP in 3 minutes: Snatches

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Monday 1/27/2014

Announcements:

  • No 7:30 PM Session Tuesday, January 28
  • Transformation Challenge has officially started! Good luck everyone!!
  • NLI Competition Series #1 – February 8, 2014
    Registration is still open. Our own Joseph will be competing so come out and support!!

    Strength
    Front Squat: 5-3-1 (5@75%, 3@85%, 1+@95% of 1RM)
    Strict Press: 5-3-1 (5@75%, 3@85%, 1+@95% of 1RM)

    WOD: For time

    Buy-in with 400m run

    Then… 3 Rounds of

    10x Ground to OH (m:135#/f:95#)
    30x Double-unders
    10x Pull-ups
    30m Broad Squat Jump

    Then…
    Cash-out with 400m run

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Saturday 1/25/2014

Announcements:

  • Transformation Challenge:
    Sign-ups and Before Pics for The Transformation Challenge start Monday, January 20. You have up until January 27 to sign-up. Check your email for the Challenge package for rules and additional information. There will also be hard copies at the box.
  • Box closed this Saturday and Sunday, January 25 & 26

Box closed today

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Friday 1/24/2014

Announcements:

  • Transformation Challenge:
    Sign-ups and Before Pics for The Transformation Challenge start Monday, January 20. You have up until January 27 to sign-up. Check your email for the Challenge package for rules and additional information. There will also be hard copies at the box.
  • Schedule for this week only:
    Thursday (Open Box) 5pm-7pm
    No 5:30pm session for this Friday, January 24
    Box closed this Saturday and Sunday, January 25 & 26

Strength:
Overhead Squat: 3×3 (3@70%, 3@80%, 3+@90% of 1RM)

Skill:
3 Sets of the following Hang Snatches:
1 from high thigh, 1 from abv knee, 1 from below knee @ 55% 1RM
1 from high thigh, 1 from abv knee, 1 from below knee @ 60% 1RM
1 from high thigh, 1 from abv knee, 1 from below knee @ 65% 1RM

WOD: For time of

5x Muscle Up (mod: 10x Ring Row, 10x Ring Dip)
10x Handstand Push-up
20x Toes-to-Bar
40x Box Jump (24″/20″)
20x Toes-to-Bar
10x Handstand Push-up
5x Muscle Up

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Thursday 1/23/2014

Announcements:

  • Transformation Challenge:
    Sign-ups and Before Pics for The Transformation Challenge start Monday, January 20. You have up until January 27 to sign-up. Check your email for the Challenge package for rules and additional information. There will also be hard copies at the box.
  • Schedule for this week only:
    Thursday (Open Box) 5pm-7pm
    No 5:30pm session for this Friday, January 24
    Box closed this Saturday and Sunday, January 25 & 26

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.

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