Your workout of the day!
Happy Holidays to all! To those who celebrate, we wish you a very VERY Merry Christmas! We hope you’re spending it with loved ones.
We’re closed today, but we’ll be open again tomorrow for a 6pm WOD and 7pm Foundations class.
See you then!
Today: 9:30am ONLY
Wednesday: CLOSED
Please read the WOD and come in knowing what group you will be in. You must use the same barbell for all movements.
A good time will be had.
A 25 minute time limit
1 Thruster 135/95
2 Front Squats
3 Push Presses
4 Hang Power Cleans
5 Deadlifts
6 C2B Pull-ups
7 KB Swings 53/35
8 KB Snatches (4L 4R)
9 Box Jumps 30/24
10 Goblet Lunges
11 T2B
12 Burpees
B 15 minute time limit
1 Thruster 95/65
2 Front Squats
3 Push Presses
4 Hang Power Cleans
5 Deadlifts
6 Pull-ups
7 KB Swings 35/26
8 KB Snatches (4L 4R)
9 Box Jumps 24/20
10 Goblet Lunges
11 K2E
12 Burpees
C 15 minute time limit
1 Thruster 65/45
2 Front Squats
3 Push Presses
4 Hang Power Cleans
5 Deadlifts
6 Banded Pull-ups
7 KB Swings 26/18
8 KB Snatches (4L 4R)
9 Box Jumps 20/12
10 Goblet Lunges
11 V Ups
12 Burpees
For time.
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Late post, sorry!
Need a travel WOD?
Mainsite has us covered.
Don’t forget about our Holiday Schedule:
Tuesday, 24DEC13 – 9:30am WOD only
Wednesday, 25DEC13 – CLOSED, Merry Christmas!
Thursday, 26DEC13 – 6pm WOD, 7pm Foundations
Friday, 27DEC13 – 10am WOD, 6pm WOD
Saturday, 28DEC13 – Regular Day
Monday, 30DEC13 – Regular Day
Tuesday, 31DEC13 – 9:30am WOD only
Wednesday, 1JAN14 – CLOSED, Happy New Year!
Thursday, 2JAN14 – 7am WOD, 11:30am WOD, 6pm WOD, 7pm Foundations
Friday, 3JAN14 – 7am WOD, 11:30am WOD, 6pm WOD
Saturday, 4JAN14 – Regular Day + Free Trial Class at 12:30pm!
1) For time:
25 Burpees
2) For Time:
5 Deadlifts (BW)
20 GHD Sit-ups
10 Deadlifts
15 GHD Sit-ups
15 Deadlifts
10 GHD Sit-ups
20 Deadlifts
5 GHD Sit-ups
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Our Holiday Schedule is up! Check it out:
Monday, 23DEC13 – Regular Day
Tuesday, 24DEC13 – 9:30am WOD only
Wednesday, 25DEC13 – CLOSED, Merry Christmas!
Thursday, 26DEC13 – 6pm WOD, 7pm Foundations
Friday, 27DEC13 – 10am WOD, 6pm WOD
Saturday, 28DEC13 – Regular Day
Monday, 30DEC13 – Regular Day
Tuesday, 31DEC13 – 9:30am WOD only
Wednesday, 1JAN14 – CLOSED, Happy New Year!
Thursday, 2JAN14 – 7am WOD, 11:30am WOD, 6pm WOD, 7pm Foundations
Friday, 3JAN14 – 7am WOD, 11:30am WOD, 6pm WOD
Saturday, 4JAN14 – Regular Day + Free Trial Class at 12:30pm!
Men, listen, you might need to step up your game.
1a) Jerk Balance
5×5 @ 50% 1RM Jerk
1b) Strict Pull-ups with 3 second pause at top
5x Max Effort, for subsequent round use ME-1 as a target number
If using bands, select a resistance that will allow you to complete at least 5 repetitions
2) 8minute AMRAP
20 Lateral hurdle jumps over bar
10 T2B
5 Hang Snatches (95/65)
NB: The absence of the words “muscle” or “power” means that today’s snatches will be caught in the full squat.
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“Tabata This”
Refer to 22NOV13
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
*A Tabata is 20 seconds of work followed by 10 seconds of rest (30 seconds total), for 8 rounds (a grand total of 4 minutes). You’ll do a complete Tabata cycle for each movement before moving on to the next. Your score for each Tabata cycle is the lowest number of reps completed during any 20 second round of work.
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1) 5 Rounds: (no rest between your front squats and back squats, you’ll use the same bar)
4 Front Squats + 8 Back Squats @ 60% of your 1RM Front Squat (refer to 6DEC13)
2) 5 Rounds for time:
40 Double-Unders
5 Hang Cleans (95/65)
5 STO
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Shoulder press
1-1-1-1-1 reps
Push press
3-3-3-3-3 reps
Push Jerk
5-5-5-5-5 reps
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1) 5 Rounds: (no rest between your front squats and back squats, you’ll use the same bar)
4 Front Squats + 8 Back Squats @ 65% of your 1RM Front Squat (refer to 6DEC13)
2) 12 minute AMRAP
1 Rope Ascent
3 Power Snatches (95/65)
5 C2B Pull-ups
7 Thrusters (same barbell as snatches)
Rest 30 seconds
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“Blake”
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
4 Rounds for time:
100′ Walking Overhead Lunge 45/25
30 Box Jump 24″/20″
20 Wallball Shots 20/14
10 HSPU
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