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5:30pm Free Foundation Class:

  • Back Squat
  • Front Squat
  • Overhead Squat

WOD:

15min AMRAP of:

  • 15 Deadlifts (155#/105#)
  • 15 Deficit push-ups, hands on 25 pound plates
  • 15 DUs

WOD:

15 Burpees
15 DUs
then
3 RDs of:
21 WB
21 T2B
then
15 DUs
15 Burpees
For time.

 

530pm Foundation Class:

  • Deadlift
  • SDLHP
  • Cleans

WOD:

7min AMM(meter)AP of Rowing

5min Rest

5 min AMRAP of DUs

WOD:

“Filthy Fifty”

For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (1pood/0.5pood)
50 Walking Lunges
50 Knees to elbows
50 Push press (45#/30#)
50 GHD Back extensions
50 Wall ball shots (20#/14#)
50 Burpees
50 Double Unders

2013-01-10

Foundation 530pm Class:

Gymnastics

  • Kipping Pull-ups
  • Knees to Elbows
  • Hollow hold & Rocks
  • Handstand Push-ups
  • Rope Climb
  • and more

WOD:

“Annie” – one for the score board!

50, 40, 30, 20 and 10 reps of:

  • DUs
  • Sit-ups

2013-01-07

Skill:

  • Bar muscle-up
  • OH squats

WOD:

“Kristina B-day WOD”

4 Bar Muscle Ups
23 DUs
10 OH Squats (115#/80#)
23 ABmat Sit-ups
4 Rounds for time


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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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