Archive for December, 2014

Wednesday, December 31, 2014

Posted: December 31, 2014 by jmdimitri in WOD

Class times today:
5, 8, 9 am, 4 pm

8 RFT:
10 Burpee Box Jumps (20/24)
50m DB Farmers Carry (2x 35/50)
200m run

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New Year’s Schedule

Posted: December 31, 2014 by jmdimitri in WOD

New Year’s Eve (Wednesday)
5, 8, & 9 am
4pm

New Year’s Day (Thursday)
9am

Tuesday, December 30, 2014

Posted: December 30, 2014 by jmdimitri in WOD

Pendlay Row
5 x 5

For Time:
1 – 20 Straight Leg ab mat Sit Ups
20 – 1 KBS (35/55)
**Scale = Russian KBS

Sit-ups/KBS
1/20
2/19
3/18
4/17
5/16
…………
20/1

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Monday, December 29, 2014

Posted: December 29, 2014 by jmdimitri in WOD

5 x 3/6 FS/BS@70% FS

5RFT
5 Hang Power Cleans (105/155)
1 Rope Climb
25 Dubs/50

Fitness:
5 RFT
15 MedBall Cleans
10 Ring Rows
25 Pulls Airdyne (L=1, R=2)
———————————-
Oly (7pm)
A) Sn+HSn+SnBal+Sn=1
3/60%
2/65
1/60
B) Rack power Jerk (no Split)
3/65%
3/70
3/75
C) Sn grip RDL w Pause @ knee
4/90% of snatch
4/95
4/100

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Friday, December 26, 2014

Posted: December 26, 2014 by jmdimitri in WOD

Split Jerk
5 x 2 AHAP

5-10-15-20
Burpees
Wall Balls (14/20)
Box Jumps (20/24)
200m run
—————————–
Oly (6pm)

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A) Power Sn
3/3@65%
2/2@70%
B) Power Cln+Hang cln=1
3@65%
3@70
2@75
C) Back Squat
4×6@75%
D) 4rds
10-BB rollouts
:30- GHD hip ext hold

Wednesday, December 24, 2014

Posted: December 24, 2014 by jmdimitri in WOD

Christmas Eve WOD times:
5, 8, 9am
4 & 5pm

“12 Days of Christmas”

1 HSPU (Scale- HR push-up)
2 25m shuttle run (50m total)
3 Clean & Jerk (75/115)
4 T2B (Scale -V ups)
5 Alt TGU (35/55)
6 Box Jumps (20/24)
7 Lunges -total
8 Sledge Hammers
9 Wall balls (14/20)
10 GHD
11 Bent Row (75/115)
12 Pull-ups (Adv MU)

*This is done just like the song
                        1
                       2-1
                     3-2-1
                   4-3-2-1
                 5-4-3-2-1
               6-5-4-3-2-1
             7-6-5-4-3-2-1
           8-7-6-5-4-3-2-1
          9-8-7-6-5-4-3-2-1
       10-9-8-7-6-5-4-3-2-1
     11-10-9-8-7-6-5-4-3-2-1
  12-11-10-9-8-7-6-5-4-3-2-1
                    FSCF

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Christmas Schedule

Posted: December 23, 2014 by jmdimitri in WOD

Tuesday 23rd – Regular schedule

Wednesday 24th – 5, 8 & 9am, 4 & 5pm
(There will be no 6pm nor 7pm on Christmas Eve)

Thursday 25th – Closed

Friday 26th – Regular schedule

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