Thursday 2-26-2015

Only 2 am classes today. 10am and 11:30am. Afternoon classes will be the normal 4:30 and 5:30.

Warm Up

then

Deadlift 5 x 3

Hang Power Clean + Hang Clean into Thruster 

*Start at 50% of power clean max then go up in 10 pound increments

4 x 10 Deficit Push Ups on 45 lb plates

4 x 8 Strict Toes through Rings

Cash Out:

1-1-1

Rope Climb

*7 Medball Cleans in between climbs

Mobility and Stretching

Monday 2-23-2015

We’ll be watching the weather tomorrow just in case. Please check the FB page at 5am to make sure we’re still having class in the morning.

Warm Up

then

Back Squat

4 x 6

then

“Air Force”

For Time:

20 Thrusters 95/65

20 Sumo Deadlift High Pulls 95/65

20 Push Jerks 95/65

20 Overhead Squats 95/65

20 Front Squats 95/65

*4 Burpees every min on the min

*Begin the wod with 4 burpees

Cash Out:

100 Abmat Sit Ups

Friday 2-20-2015

You guys have made it very hard on me all week with the message board! Thank you all so much for the kind words. I’ve been reading them over and over all week. They mean more to me than I can put into words. It’s been my pleasure to work with all of you over the years and I hope you guys keep sticking with it and working hard. This sport can change a persons quality of life. It most certainly will keep you young for a lifetime and it’s an honor to be a part of it. Thanks for the laughs, your dedication, your friendships and even the complimentary “I hate you’s” after the wod. =) Thank You. Thank You. Thank You. -Daylon

Warm Up

*50 Jumping Jacks

*High Knees/Buttkickers

*Knee Pulls/Foot Pulls

*Soldier Kicks/Samson Stretch

*Over and Under/Spiderman Crawl

*Burpee Broad Jump/Inchworm

*3 Rounds with empty barbell:

4 Push Ups

3 Hang Power Clean and Jerk

then

Teams of 2

Every Min on the Min for 20 Min:

10 Burpees

*With the remaining time do as many Hang Power Cleans as possible 95/65

*Only one person works at a time. Partners alternate at the top of every min

*Score total Hang Power Cleans for your team

Cash Out:

Tabata Hollow Body holds

Wednesday 2-18-2015

Warm Up

*2 Min Single Unders

*Soldier Kicks/Samson Stretch

*Spiderman Crawl/Foot Crossover

*Gymnastics Bear Crawl/Reverse Bear Crawl

*Banded Shoulder Mobility

*3 Rounds of:

5 KB Swing

3 Strict Pull Ups

10 Double Unders

then

14 Min AMRAP:

7 One Arm Russian KB Swings (Right) 53/35

7 One Arm Russian KB Swings (Left) 53/35

1 Rope Climb 

30 Double Unders

Cash Out:

3 x 12 GHD Sit Ups

3 Min Wall Stretch