Friday 1/12/2018

Announcements:

Change of schedule for Monday, Martin Luther King Day:
In observance of Martin Luther King Day, there will not be a 5am or 7am class on Monday, January 15.

InBody/New Years Resolution Challenge Jan 6, 2018 to April 7, 2018
The InBody Challange/NY Resolution Challenge has officially started!! Now we have just given ourselves the opportunity of three months to change our lives to an even more healthier lifestyle. Good luck all and stay focused!

Strength:
Front squat 3×8 @65%
3 Power cleans + 1 push jerk @75%
2 Power cleans + 1 push jerk @80%
2 Cleans + 1 split jerk @85%
1 Clean + 1 split jerk @90%

WOD: 3 rounds for time

10 Ground to overhead (135#/95#)
10 Burpees
33 GHD sit-ups or 50 Sit-ups

Thursday 1/11/2018

Announcements:

InBody/New Years Resolution Challenge Jan 6, 2018 to April 7, 2018
The InBody Challange/NY Resolution Challenge has officially started!! Now we have just given ourselves the opportunity of three months to change our lives to an even more healthier lifestyle. Good luck all and stay focused!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm)

Wednesday 1/10/2018

Announcements:

InBody/New Years Resolution Challenge Jan 6, 2018 to April 7, 2018
The InBody Challange/NY Resolution Challenge has officially started!! Now we have just given ourselves the opportunity of three months to change our lives to an even more healthier lifestyle. Good luck all and stay focused!

Strength:
Bench Press 3×8 @65%
Deadlift 3×8 @65%

WOD: For time

200m run
25 KB swings (m:55#/f:35#)
400m Run
20 KB swings
600m Run
15 KB swings
800m Run
10 KB swings

Tuesday 1/9/2018

Announcements:

InBody/New Years Resolution Challenge Jan 6, 2018 to April 7, 2018
The InBody Challange/NY Resolution Challenge has officially started!! Now we have just given ourselves the opportunity of three months to change our lives to an even more healthier lifestyle. Good luck all and stay focused!

Strength:
Strict press 3×8 @65%
Back squat 3×8 @65%

Skill: Rope climb

WOD: AMRAP in 12 minutes

4 Wall walks
10 Alternating pistols
1 Rope climb
10 CTB pull-ups
1 Rope climb

Monday 1/8/2018

Announcements:

InBody/New Years Resolution Challenge Jan 6, 2018 to April 7, 2018
The InBody Challange/NY Resolution Challenge has officially started!! Now we have just given ourselves the opportunity of three months to change our lives to an even more healthier lifestyle. Good luck all and stay focused!

Strength:
2 Snatch Balance + 1 OHS @ 80% 3sets
Snatch – 75% 2×3, 80% x 2, 85% x 2, 90% x 1

WOD: AMRAP in 12 minutes

30 Double-unders
12 Box jumps (24″/20″)
1 Power snatch (135#/85#)
1 Hang snatch
1 Snatch

Sunday 1/7/2018

Announcements:

Change of schedule for this weekend:
Saturday, January 6: Box closed for InBody Challenge scan-in.
Sunday, January 7: One session at 10am.

InBody/New Years Resolution Challenge Jan 6, 2018 to April 7, 2018
The InBody Challange/NY Resolution Challenge has officially started!! Now we have just given ourselves the opportunity of three months to change our lives to an even more healthier lifestyle. Good luck all and stay focused!

Partners WOD: For time

Shared reps. One works at a time.

20 Burpees
30 Front squats (155#/105#)
40 Toes to bar
50 Deadlifts (155#/105#)
100 V-ups
50 Deadlifts
40 Toes to bar
30 Front squats
20 Burpees

Saturday 1/6/2018

Announcements:

Change of schedule for this weekend:
Saturday, January 6: Box closed for InBody Challenge scan-in.
Sunday, January 7: One session at 10am.

InBody/New Years Resolution Challenge Starts January 6, 2018
Scan-in will be held at the InBody Headquarters at 13850 Cerritos Corporate Dr. Suite A Cerritos, CA 90703. For additional information, see our Facebook page/Whiteboard or sign up at
www.inbody-challenge.com

Box closed for InBody Challenge Scan-in

Friday 1/5/2018

Announcements:

Change of schedule for this weekend:
Saturday, January 6: Box closed for InBody Challenge scan-in.
Sunday, January 7: One session at 10am.

InBody/New Years Resolution Challenge Starts January 6, 2018
Scan-in will be held at the InBody Headquarters at 13850 Cerritos Corporate Dr. Suite A Cerritos, CA 90703. For additional information, see our Facebook page/Whiteboard or sign up at
www.inbody-challenge.com

Strength:
Strict press 3×10 @50%
Back squat 3×10 @50%

Skill:
Handstand Push-ups/Walks

WOD: For time

Buy-in with a 50 calorie row

then 5 rounds of
10 Burpees
50ft Bearcrawl backwards

Cash-out with 100 Double-unders

Thursday 1/4/2018

Announcements:

Change of schedule for this weekend:
Saturday, January 6: Box closed for InBody Challenge scan-in.
Sunday, January 7: One session at 10am.

InBody/New Years Resolution Challenge Starts January 6, 2018
Scan-in will be held at the InBody Headquarters at 13850 Cerritos Corporate Dr. Suite A Cerritos, CA 90703. For additional information, see our Facebook page/Whiteboard or sign up at
www.inbody-challenge.com

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm)

Wednesday 1/3/2018

Announcements:

Change of schedule for this weekend:
Saturday, January 6: Box closed for InBody Challenge scan-in.
Sunday, January 7: One session at 10am.

InBody/New Years Resolution Challenge Starts January 6, 2018
Scan-in will be held at the InBody Headquarters at 13850 Cerritos Corporate Dr. Suite A Cerritos, CA 90703. For additional information, see our Facebook page/Whiteboard or sign up at
www.inbody-challenge.com

Strength:
Snatch pull – 4×3 @85%
Snatch – 2×2 @75%, 2×2 @80%

WOD: 5 rounds for time

200m run
4 Hang Snatches (135#/85#)
20 GHD sit-ups or 30 sit-ups

or

200m run
4 Hang Snatches (95#/65#)
20 GHD sit-ups or 30 sit-ups