Thursday's WOD

Warm-up

35 Jumping jacks

10 Push-ups

15 Sit-ups

15 Back extensions

10 Ring dips

Stretching and discussing class for the day

Strength/Skill

Run 200m, 400m, 800m, 400m, 200m w/60 sec. rest in between each run.

WOD

For time:


Run 800 meters


30 Muscle-ups


Run 800 meters

Recovery

Short yoga sequence 

Wednesday's WOD

Warm-up

25 Doubles

15 DB Front Squats

15 DB Push press

10 DB C & J

Warm-up for “Grace”

Stretching and discussing class for the day

Strength/Skill (After WOD)

AMRAP in 7 minutes:

1 Roll to Candle Stick  

1 Straight Jump  

1 Burpee  

1 Tuck Jump  

WOD

“Grace”

For time:

Clean and Jerk, 30 reps


Recovery

Short yoga sequence

Tuesday's WOD

Warm-up

Row 400m

10 Pull-ups

10 Ring dips

10 KBS

5 HSPU’s

Stretching and discussing class for the day

Strength/Skill (After WOD)

Death by HSPU’s

WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups


4 Handstand Push-ups


8 2-Pood Kettlebell swings

Recovery

Short yoga sequence 

Monday's WOD

Warm-up

25 Doubles

5 Wall balls

5 Wallball "2-fer-1s"

25 Doubles

10 Light deadlifts

Stretching and discussing class for the day

Strength/Skill

Deadlift 3-3-3-3-3 reps

WOD

Three rounds for time of:

50 Double-unders


25 Wallball "2-fer-1s"

Recovery

Short yoga sequence

Saturday's WOD

Warm-up

400m Run

Stretch…

Strength/Skill

Review Medball cleans

3x10 Medball Cleans

WOD

"Badger"

Complete three rounds for time of:

30 Squat clean

30 Pull-ups


Run 800 meters

Recovery

Short yoga sequence 

Thursday's WOD

Warm-up

Skip one lap

10 Push-ups

15 Sit-ups

20 Superman

10 DB Thrusters

Stretching and discussing class for the day

Strength/Skill

Bench press (10-8-5)-3-3-3-3-3           

WOD

As many rounds as possible in 10 minutes of:

5 Thrusters

Sled pull

Sand bag lap

Recovery

Short yoga sequence 

Wednesday's WOD

Warm-up

10 Ball Slams

10 Medball cleans

10 GHD Sit-ups

10 Back extension

10 Light Clean and Jerks

Stretching and discussing class for the day

Strength/Skill

Clean and Jerk 1-1-1-1-1-1-1 reps           

WOD

As many rounds as possible in 10 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

20 Doubles

Recovery

Short yoga sequence

Tuesday's WOD

Warm-up

Row 400m

10 Box dips

10 Pull-ups

15 OHS w/PVC

Stretching and discussing class for the day

Strength/Skill

Death by Ring dips

WOD

"Nancy"

5 rounds for time of:


400 meter run


15 Overhead squats

Recovery

Short yoga sequence 

Monday's WOD

Warm-up

Row 300m

50’ Bear crawl

10 Pull-ups

10 DB Thrusters

Stretching and discussing class for the day

Strength/Skill

Back Squat 3-3-3-3-3 reps

WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

Thrusters

Pull-ups

Recovery

Short yoga sequence

Saturday's WOD

Warm-up

400m Run

Stretch…

Strength/Skill

WOD

"Small"

Three rounds for time of:


Row 1000 meters


50 Burpees


50 Box jumps

Run 800 meters

Recovery

Short yoga sequence 

Thursday's WOD

Warm-up

Skip one lap

20 Push-ups

20 Sit-ups

20 OHS

20 Deadlifts

Stretching and discussing class for the day

Strength/Skill

Weighted Dips 2-2-2-2-2-2-2-2-2-2

WOD

For time:


21 Deadlifts,

50 Squats

21 Push press

15 Deadlifts

50 Squats

15 Push press

9 Deadlifts

50 Squats


9 Push press

Wednesday's WOD

Warm-up

Row 150m

10 Medball cleans

Row 150m

10 Pull-ups

Row 150m

10 Dips

Row 150m

10 GHD Sit-ups

Stretching and discussing class for the day

Strength/Skill

Front squat 3-3-3-3-3

WOD

Complete as many rounds as possible in 15 minutes of:

5 Strict pull-ups

10 Ring dips


20 Wall ball shots

Recovery

Short yoga sequence

Tuesday's WOD

Warm-up

Row 400m

10 DB Push press

10 Pull-ups

20 Squats

Stretching and discussing class for the day

Strength/Skill

Push Jerk 2-2-2-2-2-2-2-2-2-2 reps

WOD

Four rounds for time of:

20 Push-ups

20 GHD Sit-ups

400m Run

Recovery

Short yoga sequence 

Monday's WOD

Warm-up

400m Jog then, two rounds of

10 OHS

10 KBS

10 Pull-ups

Stretching and discussing class for the day

Strength/Skill

Snatch balance 1-1-1-1-1-1-1

WOD

Three rounds for time of:

5 KBS (heavy)

10 OHS

50 Doubles

Recovery

Short yoga sequence

Summer Schedule!

Here is the summer schedule effective 6/13/11!

Monday: 5:30 pm and 6:30 pm
Tuesday: 5:30 to 7 am and 6:30 pm
Wednesday: 5:30 pm and 6:30 pm
Thursday: 5:30 to 7 am and 6:30 pm
Friday: Closed
Saturday: 8 am and 9 am
Sunday: Closed

If attendance increases during particular sessions, more options will be added.

Saturday's WOD

Warm-up

400m Run

15 Ground to overhead w/dumbbells

20 GHD sit-ups

10 Toes to bar

20 Back extensions

Strength/Skill

800m x3 w/120 sec. rest.

WOD

For time:


Row 20 calories


30 Burpees


40 Two-arm dumbbell ground-to-overhead

50 Toes to bar


100 foot Walking lunge with 45lb plate held overhead


150 foot Sprint

Recovery

Short yoga sequence 

Thursday's WOD

Warm-up

Fish game, then…

10 Ring rows

10 DB Rows

10 DB Push press

10 Box jumps

Stretching and discussing class for the day

Strength/Skill

Shoulder press 5-5-5

WOD

For time:


50 Pull-ups


10 Burpees


40 Pull-ups


20 Burpees


30 Pull-ups


30 Burpees


20 Pull-ups


40 Burpees


10 Pull-ups


50 Burpees

Recovery

Short yoga sequence 

Wednesday's WOD

Warm-up

Run 400m

15 light dumbbell hang split snatch each arm

15 Dumbbell power cleans

30 GHD Sit-ups

30 Back extensions

Stretching and discussing class for the day

Strength/Skill

Power clean 1-1-1-1-1-1-1 reps

WOD

“Moon"

Seven rounds for time of:


40 pound dumbbell Hang split snatch, 10 reps Right arm


15 ft Bodyweight Rope pull


40 pound dumbbell Hang split snatch, 10 reps Left arm


15 ft Bodyweight Rope pull

Alternate feet in the split snatch sets.

Recovery

Short yoga sequence