Wedneday 1/22/2014

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

WOD: 4 Rounds for time of

400m Weighted Run w/ Medball (m:20#/f:15#)
12x Medball Alternating Push-ups
24x Alternating OH Lunge w/ Medball

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Tuesday 1/21/2014

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

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

then…

Practice Kipping/Butterfly Pull-ups or Bar/Muscle-ups

WOD: For Time (20min cap):

100x Wall-Balls (m:20#/f:15#)
E.M.O.M. 5x Burpees

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Monday 1/20/2014

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
Front Squat: 3×3 (3@70%, 3@80%, 3+@90% of 1RM)
Strict Press: 3×3 (3@70%, 3@80%, 3+@90% of 1RM)

WOD: AMRAP in 10 minutes of

20x Front Squats (m:95#/f:65#)
15x Double Unders (mod: 45 singles)
10x C2B Pull Ups

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Sunday 1/19/2014

Announcements:

  • Transformation Challenge:
    Sign-ups and Before Pics for The Transformation Challenge start tomorrow, 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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Saturday 1/18/2014

Announcements:

  • Transformation Challenge:
    The first challenge of the year “Transformation Challenge” will start Monday, January 27. Sign-up and before pictures will begin the week of January 20-24. Stay tuned for more information.

WOD: “Michael”

3 Rounds for time

800m Run
50x Back Extensions
50x Sit-ups

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Friday 1/17/2014

Announcements:

  • Transformation Challenge:
    The first challenge of the year “Transformation Challenge” will start Monday, January 27. Sign-up and before pictures will begin the week of January 20-24. Stay tuned for more information.

Strength: Overhead Squat 3×5 (5@65%, 5@75%, 5+@85% of 1RM)

Skill: 3 Sets of Hang Snatches

1x Starting from high thigh, 1x above knee, 1x below knee @ 50% of 1RM
1x Starting from high thigh, 1x above knee, 1x below knee @ 55% of 1RM
1x Starting from high thigh, 1x above knee, 1x below knee @ 60% of 1RM

WOD: 4 Rounds for time

200m run
5x HSPU
10x Windshield Wipes
20x Box jumps (m:24″/f:20″)
30m Bear crawl

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Thursday 1/16/2014

Announcements:

  • Transformation Challenge:
    The first challenge of the year “Transformation Challenge” will start Monday, January 27. Sign-up and before pictures will begin the week of January 20-24. Stay tuned for more information.

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

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Wednesday 1/15/2014

Announcements:

  • Transformation Challenge:
    The first challenge of the year “Transformation Challenge” will start Monday, January 27. Sign-up and before pictures will begin the week of January 20-24. Stay tuned for more information.

Strength
Back Squat 3×5 (5@65%, 5@75%, 5+@85% of 1RM)
Deadlift 3×5 (5@65%, 5@75%, 5+@85% of 1RM)

WOD: AMRAP in Total

AMRAP in 5 minutes

9x Deadlifts (m:115#/f:75#)
6x Hang Cleans
3x Shoulder to Overhead

rest one minute, add weight and continue to next

AMRAP in 4 minutes

9x Deadlifts (m:135#/f:95#)
6x Hang Cleans
3x Shoulder to Overhead

rest one minute, add weight and continue to next

AMRAP in 3 minutes

9x Deadlifts (m:155#/f:115#)
6x Hang Cleans
3x Shoulder to Overhead

rest one minute, add weight and continue to next

AMRAP in 2 minutes

9x Deadlifts (m:185#/f:135#)
6x Hang Cleans
3x Shoulder to Overhead

Add total reps and record.

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Tuesday 1/14/2014

Announcements:

  • Transformation Challenge:
    The first challenge of the year “Transformation Challenge” will start Monday, January 27. Sign-up and before pictures will begin the week of January 20-24. Stay tuned for more information.

Skill
Part A: 3 Sets of Hang Cleans @ 60% of 1RM

3x Starting from high thigh
3x Starting from above knee
3x Starting from below knee

Part B: GHD Sit-ups

WOD: For time

Buy-in with a 400m run

Then…
2x KB Snatches of each arm (Red/Green)
50x Double-unders
4x KB Snatches of each arm
40x Double-unders
8x KB Snatches of each arm
30x Double-unders
10x KB Snatches of each arm
20x Double-unders
12x KB Snatches of each arm
10x Double-unders

Cash-out with a 400m run

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Monday 1/13/2014

Announcements:

  • Box Closed Sunday, January 12.
  • Transformation Challenge:
    The first challenge of the year “Transformation Challenge” will start Monday, January 27. Sign-up and before pictures will begin the week of January 20-24. Stay tuned for more information.

Strength
Front Squat: 3×5 (5@65%, 5@75%, 5+@85% of 1RM)
Strict Press: 3×5 (5@65%, 5@75%, 5+@85% of 1RM)

WOD: “Jackie”

For time:

Row 1,000 meters
50x Thruster (m&f:45#)
30x Pull-ups

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