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Friday 12-19-14

WOD

“Sweet Tooth”

AMRAP 10:

15 Wall Balls (20/16)
12 Box Jumps (24/20)
9  Pull-Ups

EDGE

Six sets of:
Front Squat x 1 rep
Rest as needed
Loads per set by % of your 1-RM CLEAN – 75, 85, 90, 95, 95+, 95+
(resist the urge to go heavier here…we’ll do some testing tomorrow)

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Special Holiday Hours:

Open Gym 9AM-11AM Christmas Eve (12/24/14)

Closed Christmas Day (12/25/14)

Open Gym 9AM-11AM (12/26/14)

Open Gym 9AM-11AM (12/31/14)

Closed New Year’s Day (1/1/15)

 

quote openThe roots of education are bitter, but the fruit is squote closeweet. (Aristotle)
 
 

Thursday 12-18-14

WOD

“Big Hippo”

21 – 15 – 9 – 15 – 21

Power Cleans (135/95)
Pushups
40 Double-Unders after each round

For Time

EDGE

Rest Day

IMG_9153

Special Holiday Hours:

Closed Christmas Eve (12/24/14)

Closed Christmas Day (12/25/14)

Open Gym 9AM-11AM (12/26/14)

Open Gym 9AM-11AM (12/31/14)

Closed New Year’s Day (1/1/15)

 

quote openHappiness depends upon oursequote closelves. (Aristotle)

 

 
 

Wednesday 12-17-14

WOD

Overhead Squat

Build to a heavy single

 

OTM x 15

One: 7 Overhead Squats #135/#95

Two: 45 second Plank

Three: 7 Strict Chest to Bar Pull-ups

EDGE

Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar

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quote openScience is not only a disciple of reason but, also, one of romance and passion. quote close(Stephen Hawking)
 
 

Tuesday 12-16-14

WOD

“Task Priority”

Teams of 2

3 rounds:

40 Wall Balls (20/14)
40 Sumo-Deadlift High Pulls (75/55)
40 Box Jumps Overs (24/20)
40 Burpees
40 Calorie Row

Rest 1:00 Between Rounds

For Time

Edge

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%
*Set 6 – 98+%IMG_2264_Snapseed

 

quote openI hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champioquote closen.'(Muhammad Ali)

 

 

 
 

Monday 12-15-14

WOD

Open 13.4

Climbing Ladder for 7 Minutes

3 Clean and Jerks, 3 Toes to Bar
6 Clean and Jerks, 6 Toes to Bar
9 Clean and Jerks, 9 Toes to Bar
12 Clean and Jerks, 12 Toes to Bar

Rx – 135 / 95

Continue to add 3 repetitions per round until the 7 Minute Cap.

IMG_2152

 

quote openWhat sunshine is to flowers, smiles are to humanity. These are but trifles, to be sure; but scattered along life’s pathway, the good they do is inconceivable.quote close (Joseph Addison)

 

 
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