1.4.16 WEDNESDAY “AB-CENTRAL STATION”
50…40…30…20…10 of: Cal Row Butterfly Sit Ups (1min Plank Hold after each set) For Time (21min Time Cap)
1.3.17 TUESDAY “WODAPALOOZA1”
Strength: 5min EMOM of: 2 Thrusters Metcon: 21…15…9 of: Thrusters…135/95 Chest to Bar Pull Ups Bike Calories For Time (12min Time Cap)
1.2.17 MONDAY “RESOLUTION”
HAPPY NEW YEAR!!! Strength: 3min EMOM of TnG Snatch Metcon: 5 Rounds of: 4min AMRAP of: 25/20cal Row 10 Snatches…165/115 60 Double Unders 4min Rest... Read More
1.1.17 SUNDAY *NO CLASS*
HAPPY NEW YEAR EVERYONE!!
12.31.16 SATURDAY “NEW YEARS EVA BALL”
**NO CLASS SUNDAY 1.1.17** With a partner, complete the following: 5 Rounds of: 800m Run (both partners run) 30 Hang Cleans…135/95 (split reps) 30 High... Read More
12.30.16 FRIDAY “AG ASSAULT”
2 Rounds of: 7min AMRAP of: 50/40cal Bike 40 Butterfly Sit Ups 80 Double Unders 20 Shoot Throughs 7min Rest For Total Reps
12.29.16 THURSDAY “FAST TWITCH”
8 Rounds of: 12 Toes to Bar 9 SDLHP…135/95 6 Burpee Box Jump…28/24″ 1min Rest For Time (19min Time Cap)
12.28.16 WEDNESDAY “COOKIE TOSS”
Strength: 3×8 Strict C2B Pull Ups Metcon: 75 High Wall Balls…20/14…12/11 65 Chest to Bar Pull Ups 55 Cal Bike (EMOM of 5 S. Arm... Read More
12.27.16 TUESDAY “SQUATTY PARTY”
3 Rounds of: 40/35 Cal Row 25 HSPU’s…45’s 15 Back Squats…165/115 5min Rest For Time (22min Time Cap)
12.26.16 MONDAY “AFTERMATH”
**No 6am Class** Strength: 3×2 TnG Clean n Jerk Metcon: 27…21…15…9 of: Clean n Jerk…115/75 Burpee Over Bar For Time (15min Time Cap)