Archive for August, 2014

Labor Day schedule

Posted: August 31, 2014 by jmdimitri in WOD

Classes on Labor Day will be:
8:00am
9:00am
4:00pm
5:00pm

Friday, August 29, 2014

Posted: August 29, 2014 by jmdimitri in WOD

5– 25m swim sprints
(5 x 100m sprints, walk back to start)

With a partner, swim 25m. First person goes again when 2nd person touches wall. Each partner completes 5 x 25m.
If individual, rest 1:1.

– Then –

12 min amrap

Partner 1 Swims 50m (runs 200m)
Partner 2 does Air Squats until Partner 1 touches wall (returns)

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Oly (6pm)
A)
Push Press + Power Jerk + Split Jerk: (% of Jerk Max): 40/3+3+3, 50/2+2+2, 55/1+1+1, 60/1+1+1, 65-70/1+1+1*4 sets
B) Clean + FS + Jerk: 1+2+1: Find Max in Complex then complete Clean and Jerk x 1 rep @ same weight from from floor x 6 sets
C) GHRaise: 3×8
D) Seated BB Press: 4×6

Thursday, August 28, 2014

Posted: August 28, 2014 by jmdimitri in WOD

Skill: Row

7 RFT
5 Power Snatch (55/75), Adv (75/115)
30 Dubs/90
50m sled drag (90/135) or 200m run

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Wednesday, August 27, 2014

Posted: August 27, 2014 by jmdimitri in WOD

Strict Press
6 x 3

10 min amrap
5 Push Press (75/115)
10 Deadlifts
15 Box Jumps (20/24)

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Oly (7pm)

A) Hang Snatch + Snatch/1+2*6

B) Hang Clean + Clean/1+2*5

C) Split Jerk + Jerk Grip OHS/1+2*5

C) Weighted V-Ups: 3×10

Tuesday, August 26, 2014

Posted: August 26, 2014 by jmdimitri in WOD

Emom15
5 HR push-ups + 50m sprint
* add 1 HR push-up ea minute until you are unable to finish within the minute or at 15 minute mark.

Then:
For Time:
15-12-9
Power Clean (95/135)
GHD’s

12-9-6
Power Clean (105/155)
Alt Pistols (total)

Conditioning Option:
30-24-18
MedBall Cleans
GHD

24-18-12
MedBall Cleans
Alt Pistols

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Monday, August 25, 2014

Posted: August 25, 2014 by jmdimitri in WOD

3 sets
Back Squat x 8 (55-75%)
Rest 60 seconds
Double-Under Practice x 60 seconds

For time:
Row 1,000m row

Then:
3 Rds
20 KBS (35/55)
10 T2B
5 Wall Walks

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Oly (7pm)
A) Muscle Snatch: 50-60/3*3
B) Power Snatch: 60/3, 65/2, 70/1, 75-80/1*2 sets
C) Power Clean: 60/2, 70/1, 75-80/1*2

Saturday, August 23, 2014

Posted: August 23, 2014 by jmdimitri in WOD

We will be holding our 2nd Members Only Competition Saturday the 23rd. Good Luck to all those that registered to compete!!

There will be NO classes on the 23rd.