Monthly Archives: May 2013

Saturday 130601

Strength/Skill: Warm up: 3 Sets: 400m Run Burpees x 8 Strength: Skill: WOD: With a Partner Complete AMRAP in 15 Minutes: 10 Wall Ball 20/14 10 Slam Ball 30/20 *Partner A completes on round while partner b rests, then partners … Continue reading

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Friday 130531

Strength/Skill: Warm up: 3 Sets: Double Unders x 30-50 Supine Row x 8-10 Strength: 3 Sets: Shoulder Press x 5 Hip Ext. x 10-12 Skill: WOD: Benchmark Friday!!! “Nicole” AMRAP in 20 Minutes: 400m Run Max Rep Pull Ups *Note … Continue reading

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Thursday 130530

Strength/Skill: Warm up: “Iron Shoulder Series” Strength: 4 Sets:(Every 2 Minutes) Deadlift x 5 High Box Jump x 3-5 Skill: WOD: 7 Rds For Time: 12 Sumo Deadlift High Pull 75/55 12 Ring Dips Additional:  10 Minutes Adductor Mobility

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Schedule for this week!! Please read carfeully!!!!

Thursday- May 30– 5:15 and 8am only.  Open gym from 6-7pm. No “coached” classes Friday-May 31 — 5:15 and 8am only.  Open gym from 6-7pm. No “coached” classes Saturday-June 1– 9:30am only Sunday- June 2– Open Gym 10am-12pm Monday- June … Continue reading

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Wednesday 130529

Strength/Skill: Warm up: 3 Sets: Partner Plank Banded Rows x 10 Partner Side Bridge Banded Row x 10 ea Strength: 3 Sets: Bulgarian Split Squat x 6-8 ea Wt. Strict Pull Ups x 5-8 Skill: WOD: 3 Rds For Time: … Continue reading

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Tuesday 130528

Strength/Skill: Warm up: Foam Roll Lats Partner Assisted Shoulder Stretch Strength: EMOM For 6 minutes Power Snatch + OH Squat + Full (Squat) Snatch Skill: WOD: For Time: Snatch 5000 LBS *Athletes choose the weight.  For example 125 x 40 … Continue reading

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Monday 130527

Class Reminder:  We will be on Holiday/Weekend Schedule.  Meaning there will be two class times today 8:30 and 9:30. Happy Memorial Day to all those who have and are currently serving this great country of ours.  Thank you so much … Continue reading

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Anniversary Comp/Party Schedule Reminder

Classes are cancelled do to the 3 Year Anniversary Comp/Party.  Teams and Heat times are posted, please check and make sure you know when you’re going.  In addition please be a the gym before 8:15 am for the first briefing.  … Continue reading

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Friday 130524

Strength/Skill: Warm up: 3 Rds NFT: Hang Power Clean x 3 Shoulder to Overhead x 3 200m Run Strength: (Week 5) High Bar Back Squat x 20 (<200 LBs increase 10 LBs, >200 increase 5 LBs) Skill: WOD: Benchmark Friday!!! … Continue reading

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WOD’s Announced and Heat Time for Saturday!

http://surgeanniversary.wodhub.com/details WOD #1- Hula Hoop Fun AMRAP 8 min- *5 Burpess *10 KB Swings Partner A completes 1 round of 5 burpess & 10 KB swings, while Partner B is hula hooping. If hula hoop stops the reps do no … Continue reading

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