Archive for January, 2014

Friday, January 31, 2014

Posted: January 31, 2014 by jmdimitri in WOD

Emom 7
Even: 3 Hang Cleans @80%
Odd: 5-10 Strict Pullups

12 min amrap
1 Power Clean 105/155**
10 dubs
10 Ab mat Situps
2 Power Clean 105/155
10 dubs
10 Ab mat Situps
3 Power Clean 105/155
10 dubs
10 Ab mat Situps
4 Power Clean 105/155
10 dubs
10 Ab mat Situps…..

**or ~80%

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Thursday, January 30, 2014

Posted: January 30, 2014 by jmdimitri in WOD

Emom 12
Even: 8 burpees
Odd: 5 OHS @ 50%

3 Rds, Max reps of:
1 min Box Jumps (20/24)
1 min T2B
1 min Power Snatch (split ok) (65/95)
1 min rest
Score is total reps.

At home:
Emom 12
Even: 8 burpees
Odd: 10 OHS (use jump rope, broom stick, etc)

3 Rds, Max reps of:
1 min Plank Walk Ups
1 min Soldier Toe touches (R+L=1)
1 min Goblet Squat(find something small enough to hold in front of you)
1 min rest
Score is total reps.

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Wednesday, January 29, 2014

Posted: January 29, 2014 by jmdimitri in WOD

Thrusters
5 x 2

12 min amrap
50 dubs/100
15 Thrusters (35/55)
15 GHD

At Home WOD:
5 Rounds
50 Dubs/100 (30 jacks if no rope)
20 V-Ups
20 Jumping Squats (below parallel & 6″ off ground)
20 Walking Lunge (R=1, L=2)

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Wednesday Schedule

Posted: January 29, 2014 by jmdimitri in Uncategorized

We are planning on having our regular class times tomorrow. If anything changes, I’ll post it here & on FB.
I’ll also post a home WOD for those that can’t get to the gym.
CrossGates is tentatively planning on opening at 2:00pm.
Therefore, there will be no childcare before that time.

Snow Day WOD

Posted: January 28, 2014 by jmdimitri in WOD

Here’s an at home WOD for ya!

10-9-8-7-6-5-4-3-2-1
Mtn climbers (R+L=1)
Air squats
HR pushups
Hollow Rocks

Class update

Posted: January 28, 2014 by jmdimitri in Uncategorized

Sleet is expected for 8:00 this morning. For the safety of our coaches & members we will cancel the 8:00, 9:00, & 10:00 classes today as well as the already canceled pm classes.
We hope to be back to regular schedule tomorrow (Wednesday).
Updates will be posted here.

Tuesday, January 28, 2014

Posted: January 28, 2014 by jmdimitri in WOD

Deadlift
5 x 5

5 min amrap
10 Deadlifts (95/135)
5 burpees over bar

3 min rest

4 x 500m row
Rest 1-2 min between attempts