Wednesday, December 31, 2014

Thursday January 1st 2015

Happy New Year

Reminder only the One class today at 9am

Hopper Deck WOD today

Tuesday, December 30, 2014

Wednesday 31st December 2014

Remember only 5:30am and 9:30am classes today

Thruster 5 work to 5RM

5 min AMRAP
5 HR Pushup
10 Power Snatch 35/25kg
25 Double unders

rest 3 min

5 min AMRAP
7 Toes to bar
10 Cal Row

Rest 3min

5 Min
10 Burpees over bar
10 Hang clean and Jerk 35/25kg

Monday, December 29, 2014

Tuesday 30th December 2014

Skill = Rope climbs , please bring shin protection

For time:
Run 400 meters
15 clean and jerks, 70/50kg
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
15 steps weighted lunges, 70/50kg
Run 400 meters

Post time to comments.


Sunday, December 28, 2014

Monday 29th December 2014

Front Squat 5-5-5

WOD
6 min AMRAP
12 Pullups
12 Burpees
12 Box Jumps

Rest 3 min
Then
Max Pushups in 2 minutes

Wednesday, December 24, 2014

Thursday 25th December 2014

THE BOX is CLOSED TODAY

Here's a WOD you can do at Home:

4 Rounds for time
Run 400m
25 Burpees

Tuesday, December 23, 2014

Wednesday 24th December 2014

Christmas "Eva"
5 rounds
Run 800 meters
2 pood KB swing, 30 reps
30 pullups


Monday, December 22, 2014

Thursday, December 18, 2014

Friday 19th December 2014

Friday night Date Night

"Ryan"
5 rounds for time:
7 muscle­ups
21 burpees
Each burpee 12” above max reach

Wednesday, December 17, 2014

Thursday 18th December 2014

Skill Kettlebell snatch

For Time
Row 1000m
KB Swing 50 reps
Row 750m
KB swing 35 reps
Row 500m
KB swing 20 reps

Wednesday 17th December 2014

Strength
Deadlift Week 3

AMRAP in 20min
10 Chest to bar Pullups
20 Back Squats 42.5/30kg
30 Double unders


Have you got your own rope yet??

Monday, December 15, 2014

Tuesday 16th December 2014

Strength
Back Squat week 3

4 Rounds for time:
Run 400m
1 rope climb
10 Hand release pushups
Post time to comments.


Sunday, December 14, 2014

Monday 15th December 2014

Strength
Shoulder Press , Week 3

In front of a clock set for 12 minutes with a barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Post reps for each set to comments

Sunday 14th December 2014

Thursday, December 11, 2014

Friday 12th december 2014

DATE NIGHT

Deadlift
70% x 3, 80% x 3, 90% x3+

"Jerry"
For time
Run 1.6km
Row 2 km
Run 1.6km

Wednesday, December 10, 2014

Thursday 11th December 2014

Squats
70% x 3, 80% x 3, 90% x 3+

“Joshie”
21 DB Snatch R
21 L Pullups
21 DB snatch L
21 L pullups








Tuesday, December 09, 2014

Wednesday 10th December 2014


Bench Press
40% x 5, 50%x5,60%x5 work sets 75% x 5, 85%x3, 95% x 1+


Jackie
Row 1000m
50 Thrusters
30 Pullups





Monday, December 08, 2014

Tuesday 9th December 2014

Shoulder Press
, 40% x 5, 50%x5,60%x5
work sets
Week 2
70% x 3, 80% x 3, 90% 3+


Jenny

Complete as many rounds as possible in 20 minutes of:
20 rep overhead squats, 20kg/15kg
20 rep back squats, 20kg/15kg
400-meter run

Post rounds completed to comments.

Monday 8th December 2-14

JT
21-15-9
Handstand Pushups
Ring Dips
Pushups

Sunday

Saturday 6th December 2014

Fight Gone Bad

Thursday, December 04, 2014

Friday 5th December 2014

Shoulder Press
40% x5, 50% x 5, 60% x 5
65% x 5, 75%,x 5 85% x5+

WOD
"Grace"
Clean and Jerk 135 pounds, 30 reps.

Use 95 pounds, 65 pounds or broomstick as needed and post time and load ..

Wednesday, December 03, 2014

Thursday 4th December 2014

Strength
Deadlifts
40% x5, 50% x 5, 60% x 5
65% x 5, 75%,x 5 85% x5+


For time:
75 reps Burpees
Run 1 mile
75 reps Burpees

Wedneday 3rd December 2014



Wendler week 1
Bench Press,
40% x 5, 50%x5,60%x5
65% x5, 75% x 5, 85%x5+

SKILL Teach Turkish get up
Start light , build up the weight, us a KB or dumbell at first , then try barbell if they can do a heavier KB

WOD
Row 500m
10 Toes to bar
20 wall ball
30 Box Jumps 24/20
Rest 4 min
30 Box Jumps
20 Wall Balls
10 Toes to bar
Row 500m

Monday, December 01, 2014

Tuesday 2nd December 2014

Back Squat, 40% x 5, 50%x5,60%x5
65%, 75%, 85%


12-9-6 reps of:
Deadlifts 100/70kg
Bar muscle-ups