Classes Cancelled

 The 5:15p and 6:20p classes are cancelled for this evening.

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WODs 241201 - 241207

12/1-12/7 Monday Strength: Close Grip Bench Press 5 reps @ 65%,70%,75%,80%,85% WOD: For Time: 50-40-30-20-10 Double-unders 25-20-15-10-5 Push-ups 50-40-30-20-10 AbMat Sit-ups Tuesday Strength: 15 minutes to establish a 1RM Weighted Pull-up. WOD: Complete as many rounds as possible in 15 minutes: 2-4-6-8-10-12-14-16...etc. Pistols, alternating legs Hang Power Cleans (95/65) Chest To Bar Pull-ups Wednesday: Strength: Snatch 7 x 2 reps @ 80% of 1RM WOD: In 7 minutes complete as many rounds as possible of: 7 Dead-lifts @ 60% of 1 RM 7 Toes To Bar Thursday: Three Rounds For Time: Row 500 Meters 20 Russian Kettlebell Swings (70/55) 10 Strict Pull-ups Friday: Strength: Dead-Lift 3-3-3-3 @ 85% of 1 RM WOD: For Time: 12-9-6-3 rep rounds of: Push Press (115/75) Ring Dips Saturday: Five Rounds For Time: 15 Candlesticks 20 Wall Balls (men 20lb/women 14lb) Air Bike 500 Meters
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WODs 250914 - 250920

9 /14-9/20 Monday Bench Press 5 x 7 reps Increase weight on each set WOD 3x 10 Strict Pull-ups 10 DB Push Press (pick weight) 20 Jack Knife Sit-ups Tuesday 12 minute EMOM 5 Russian KB Swings  5 KB Deadlift High Pull 5 KB Squat Clean Thrusters WOD For Time Row 1,000 meters Rest 3 minutes Row 1,000 meters Wednesday Clean & Jerk 7 x 2 Reps Increase weight on each set Front Squat 7 x 3 Reps Increase weight on each set WOD 3 x 20 Hanging Knee Raise 30 Bumper Plate Russian Twists (15 each side)(15/10) Thursday Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Increase weight on each set Friday 20 minute AMRAP  Row 15/12 Calories  12 DB Bench Press (pick weight) 12 Supine Ring Rows Saturday 5 Rounds For Time 10 2-DB Dead-lifts 10 2-DB Box Step-ups (20/20) 10 2- DB Hang Power Cleans & Jerk 15 1-DB Crunches Rest 1 minute between rounds 
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WODs 250921 - 250928

9/21-9/28 Monday 20 minute AMRAP 20 Alternating Leg DB Lunges* 15 Toes To Bar 10 DB Thrusters* 5 Burpee Pull-ups *Use the same pair of DBs for both the lunges and thrusters Tuesday 5 Rounds For Time 5 Wall Walks Air Bike 15/12 15 Push-Ups 150 Foot Double Kettlebell Front Rack Carry (53/35lbs) Wednesday 12 minute EMOM 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk WOD 3 Rounds For Time Run 200 Meters 25 Russian KB Swings (55/35) 15 Pull-ups Thursday 4 Rounds For Time 10 2 Push-up Renegade Row (pick weight) 20 Lateral KB Swing to Overhead Halos (pick weight) 30 Double-unders Friday Close Grip Bench Press 6 x 5 reps Increase weight    on each set WOD 9 minute AMRAP 7 Strict Pull-ups 14 Alternating DB Snatches (pick weight) Saturday 4 Rounds For Time Row 500 Meters 15 2-Push-up Burpee Box Jumps (24/20) 15 Knees To Elbows
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