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Schedule change begins 11/3/14

new schedule 10:22:14

Hello gang,
I have a few announcements. Firstly, in order to keep the night classes spread out more evenly we will be be altering our night schedule. On Nov. 3rd I will be changing our schedule back to a 5pm, 6pm, and 7pm schedule. I know this will inconvenience some people however I believe that maintaining a reasonable teacher-student ratio will more than outweigh the benefits in the long run.
Also, you’ll notice that we are running the Olympic weightlifting classes at 7pm along with the regular classes. This will be done on a trial basis and we will consider things such as noise, space, and equipment constraints. Additionally, we will continue to start open gym at 4pm each weekday.

10/25/14

 

WOD: “Nicole” 20min AMRAP of…
-max pull-ups
-400m run

10/24/14

800m Farmer's Walk-4677 copy

Strength: Power Snatch + Snatch – max for the day

Conditioning: 10min AMRAP
-6 Jerks (135/95)
-9 C2B pullups
-12 Squats

Competitor:
Max distance HS walk

10/23/14

 

Strength: 3RM Bench Press

Conditioning: Three, 3min AMRAPS…
3min AMRAP
-10 Thrusters, (95/65)
-10 Pull ups
rest 30sec, then…
3min AMRAP:
10 Power Cleans, (95/65)
10 Burpees
rest :30
3min AMRAP:
10 Jerks, (95/65)
10 Box Jumps, (20/12)

Competitor: 4 rounds for time
-2 Parallette HSPU
-4 Muscle Ups
-6 Cleans (185/135)

10/22/14

 

Strength: 3RM Clean Pull

Conditioning: 3 rounds for time; work:rest = 1:1
-200m sprint
-400m sprint
-800m sprint

Competitor:
100 Ground to OH (95/65)

10/21/14

IMG_4887-Edit

Volume/Skill: 12 min EMOM
Odd: 15 abmat or GHD situps
Even: max pistols

Conditioning:
100 Burpees for time to a 6inch target

Competitor:
2 Power Clean+Jerk – max for the day

10/20/14

IMG_4966-Edit

Strength: 1RM Back Squat

Conditioning: 5 rounds for time of…
-15 Pull ups
-20 KBS (24/16)
-25 Wall Balls

Competitor:
3×10 double kb ohs

10/18/14

IMG_4960-Edit

WOD: one rounds for time….
1 mile run
75 burpee pullups
1 mile run

10/17/14

IMG_4926-Edit

Strength: 1 Clean+2 Jerks

Conditioning: One round for time…
21 Thrusters (95/65)
800m Run
15 Thrusters (95/65)
400m Run
9 Thrusters (95/65)
200m Run

Competitor:
100 T2B for time

10/16/14

DRD_4880-Edit

Strength: 5×3 Deadlift

Conditioning: 12min AMRAP
5 Burpees
10 Box Jump
200m Run

Competitor:
3 sets max L-Sit

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