Monthly ArchivesDecember 2014

Grilled Cheese Sammich standard

Strength: Front Squat
Squat + 1/4 Squat: Work to a heavy set
Rest 2 minutes between each lift
WOD: Grilled Cheese Sammich
EMOTM: 15 Minutes
Minute 1: 5 Power Snatch (135/95)
Minute 2: 10 Box Jumps (20)
Minute 3: 10 HR Push-Ups
TRAVEL WOD:
15 Minute AMRAP:
Minute 1: 8 DB Hang Clean
Minute 2: 8 Burpees
Minute 3: 20 Air Squats

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PB & J standard

Strength: Find a Max Hang Clean
PB & J:
7 Minute AMRAP:
5 Power Cleans (185/115)
5 Lateral Barbell Burpees
Rest 5 Minutes
7 Minute AMRAP:
5 OHS (185/115)
20 DU’s (60 Singles)
These should be heavy but not so heavy that you are having trouble with the lifts.
If you cannot squat below parallel on the OHS you will need to drop to a [...]

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King Candy standard

Strength: Back Squat
5@ 70%, 5@ 75%, 3@ 80%, 3@ 85%, 1@ 90%, 1+@ 95%
We should not be setting PR’s here. The max is 95%. Stick to this please.
Two Person Team WOD: KING CANDY
800m Row
30 C2B Pull-Ups
30 Push Press (155/115)
________________________
40 TTB
40 Push Jerk
________________________
50 Pull-Ups
50 S2OH
Do a Push Press for Push Press.  Do a Push Jerk for [...]

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Whale’s Tail standard

Class Schedule: 6:30, 7:30, 8:30, 9:30 AM and 12:00 PM Only.
There are no evening classes scheduled for tomorrow.
Strength: Deadlift
3@ 70%, 3@ 75%, 3@ 80%, 3@ 85%, 3+@ 90%
“Whale’s Tail”
3 Rounds
50 DU’s (150 Singles)
20 HSPU
10 Clean and Jerks (135/95)
Rest 3 Minutes
TRAVEL WOD:
Warm-Up: 800m Run
3 Rounds:
50 Air Squats
20 DB Press
10 Burpees

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12 Days Of Christmas standard

Class Times:
7:30, 8:30 and 9:30 AM Only
“12 Days of Christmas WOD”
1 Squat Clean Thruster (135/95)
2 DL (135/95)
3 Box Jump Overs (30/24)
4 Lateral Barbell Burpees
5 Pull-Ups
6 Push Press (135/95)
7 Front Squats (135/95)
8 KB Swings (55/35)
9 TTB
10 OH Alt. Weighted Lunges (45/25)
11 C2G Push-Ups
12 Squat Snatch (135/95)
Complete this workout as if you were going through the ‘12 [...]

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Sleigh Ride standard

The schedule for the week will be as follows:
Monday, Tuesday – Regular Schedule
Wednesday – 7:30, 8:30 and 9:30 AM Only
Thursday – Closed: Merry Christmas!!!!
Friday – 6:30, 7:30, 8:30, 9:30 AM and 12 PM Only
Saturday – 9 AM
Sunday – 7-9 AM Open Gym
 
Strength: Back Squat
3@70, 3@75, 3@80, 3@85, 3+@90
“Sleigh Ride”
2 Person Partner WOD: 20 Minute Time [...]

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