Archive for December, 2015

New Year’s Reminder

Posted: December 31, 2015 by jmdimitri in WOD

No classes this afternoon and tomorrow, have a safe and Happy New Year!!

Thursday, December 31, 2015

Posted: December 31, 2015 by jmdimitri in WOD

4 RFT

10 Deadlift (155/225)

10 Alternating pistols

10 T2B

800m run

.

Fitness Option:

4 RFT 

10 RDL (75/115)

10 Alt Lateral Lunge

10 Ring Rows

800m run 

 

Wednesday, December 30, 2015

Posted: December 30, 2015 by jmdimitri in WOD

50-40-30-20-10

WallBalls (14/20)

KBS (35/55)

AbMat Sit-ups (straight or butterfly)

   
FSCF Goodwill/Thriftstore Christmas Party 2015 

 
Oly 7pm

1) 1Sn pull+2Snatch

5×1/work up to 75-80% for last two sets

2) Ppress+PushJerk

5×1/work up to 70-75% of CnJ

3) Fr Rack lunges 

4x3ea leg/ AHAP unbroken

Tuesday, December 29, 2015

Posted: December 29, 2015 by jmdimitri in WOD

E2mom 16

Every 2 minutes, for 16 minutes ( 8 sets):.

Hang Clean + Clean @ 60-85%

*Start @60% increasing over the 8 sets as long as form is sound, try to improve 5# over last week

4 RFT

10 Burpees

200m run 

10 HSPU 

10 Hang Pwr Clean (75/115) 

 

Monday, December 28, 2015

Posted: December 28, 2015 by jmdimitri in WOD

Back Squat (20 min)

3 X 5 @ 77%

2 X 2 @ 82%
Then

1 X 10 @50%

.

“Mia”

3 RFT 

12 Pull-ups 

28 Box Jumps (20/24)

62 Dubs/31 attempts 

——————–

Oly 7pm

1) Sn+Sn bal

6×2/65,70,75,80,85,80

2) low Hng Cln

3×2/75

3) Jrk from Split

4×2/work up to fast/heavy dbl

4) 100m lunge  

   

Christmas Eve

Posted: December 24, 2015 by jmdimitri in WOD

Join us at 8:00am or 9:00am for our 12 Days of Christmas WOD!!

5:00am and afternoon classes are cancelled.  

 

Wednesday, December 23, 2015

Posted: December 23, 2015 by jmdimitri in WOD

5 RFT 

22 KBS (35/55)

22 Alt Lunges 

200m Row (9/12 cal AB)

22 Burpees

22 WallBalls (14/20) 

——————–

Oly 7pm

1) Cln triples

2/75, 2/80, 2/85

2) Rack Jerk

5×2/70,75,80,85,80

3) OHS

5×4/75% of Sn

100m lunges