Archive for December, 2012

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WOD for Monday 12-31-12 6,7 1230 and 130 only.

December 31, 2012

Technique– (Same as 12-3-12 except the load has been increased from 70 to 75%)

5 Minutes – 10 Snatch Balance at 75%

5 Minutes- 10 Hang Snatch at 75%

5 Minutes- 5 Snatches at 75%

Work-

For Time:  35 Hang Power Snatches @ 75%, 35 Burpees in any order.

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Holiday Hours

December 30, 2012

Monday, New Year’s Eve day we will be open for the 6 and 7 am and the 12:30 and 1:30 afternoon classes.  Closed for the evening.

Tuesday January 1st, 2013 we will have open gym from 12 noon to 2 pm.

Everyone have a safe and insulin restricted holiday.  Our annual diet contest starts THIS SATURDAY 1-5-13.  Details very soon.

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Wod for Friday 12-28-12

December 28, 2012

Strength-

7×1 Shoulder Press For Load

7×1 High Bar Back Squat @ 100 to 150% Of Clean and Jerk  1rm.  Tempo controlled at 1-2-2-1

Work-  If you were here on thursday and did the metcon, please do below.  If you were not, please do thursday’s metcon/work capacity.

 

1000 m Row

1oo Double Unders

100 Situps

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WOD for Thursday 12-27-12

December 27, 2012

Technique

15 reps Clean and Jerk

10 for Quality

5 for load

Work- For time.

50 Wallballs 20/14

40 Kettlebell Swings 24/16

30 Touch The Ground  Box Jumps  24/20

20 Pullups

10 Ring dips

20 Pullups

30 Touch The Ground Box Jumps

40 Kettlebell Swings

50 Wallballs

 

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Wednesday- Normal Schedule resumes.

December 26, 2012

Strength-

4×3 Overhead  Squat-For Load

4×3 Snatch Grip Deadlift-150% of 1 rm

Work-

5 RFT

10 Overhead Squats 115/80

10 Toes to Bar

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WOD and Schedule for Monday, Tu, Wed.

December 24, 2012

Monday 12-24  The gym is open for our midday classes only.  1230 to 230

Tuesday, Christmas Day Closed.

Wednesday, Normal Schedule.

WOD for Monday

Technique- Snatch Singles x 15

Work-

50x through the cycle- Power Snatch, Overhead Squat, Bar Facing Burpee 95/65

Wednesday-

Strength-

OVERHEAD SQUAT  4×3

SNATCH GRIP DEADLIFT 4×3

 

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Christmas Chipper and Holiday Party. Bring your camera…

December 22, 2012
Here we go friends and members.  Expect an hour’s worth of work.  Everything is scalable, so nobody get hurt for Christmas.  Start anytime after 10am with the intention of wrapping it up by 1230.  Then BEER and Champagne.  For real!

Whitney and I  thank you all for a great year!

For time, performed like the song 1, then 2-1, then 3-2-1, then 4-3-2-1 etc.

1 Rope Climb (12 total, sub Tire Rows)

2 Overhead Squats (22 total) 135/80

3 Snatches (30 total) 135/80

4 Wide Grip Bent Rows (36 Total) 135/80

5 Stiff legged Deadlifts (40 Total) 135/80

6 Burpees (42 Total)

7 Xtra Wallballs (42 Total) Either 30/20 lbs to 10/9  ft or 20/14 lbs to 11ft

80 Meter Run (5 runs total)

9 Pullups (36 total)

10 Sandbag Get Ups (30 total) 60/40

11 Kettlebell Swings 53/35 (22 total)

120 Second Handstand Hold (1 total)