Monthly Archives: December 2013

Hangover Classic WODs

Sorry everyone, we’ve been experiencing some major technical difficulties in trying to get the WOD video’s up for everyone.  Here are the video’s of the WODs.  We will post the standards video ASAP.  WOD 1: WOD 2: WOD 3:

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Tuesday 131231

Schedule Reminder:  5:15, 8:30, 9:30, all afternoon/night classes cancelled.  Wednesday all classes cancelled do to the Hangover Classic. Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: Skill: WOD: Dirty Thirty For Time: 30 Box Jumps, 30 Jumping Pull ups – … Continue reading

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Hangover Classic 2 WODs

 Video with detailed explanations are coming…they are uploading now. Stay tuned! Rx’d WOD 1 Scaled A) AMRAP in 4 Minutes Guy 1 &  Girl 1 135/95 Squat Snatch 1 Box Jump 115/75 Power 24/20 2 Snatch 24/20 2 Box Jump … Continue reading

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Monday 131230

Essentials Strength/Skill: Warm up: 3 Sets: Banded Star Drill x 8 ea. Wt. Ext. Rotation x 10 ea Strength: 3 Sets: Bulgarian Split Squat x 6-8 ea Rest 60 Seconds FLR x 30-45 Seconds Rest 60 Seconds Skill: WOD: AMRAP … Continue reading

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Saturday 131228

Essentials Strength/Skill: Warm up: :15 Push Up :15 V-Up :15 Diamond Push Up :15 Flying Superman :15 Wide Push Up :15 Flutter Kicks :15 Staggered Push Up Rt. :15 Superman :15 Staggered Push Up Lt. Strength: 5 Sets Each: (EMOM) … Continue reading

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Friday 131227

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 3 Sets:(Every 90 Seconds) Front Squat x 3-5 3 Sets:(Every 90 Seconds) Back Squat x 3-5 Skill: WOD: 6-8 Rds For Time: 3 Handstand Push Up 6 Deadlift 9-12 Pull Up/Row 24 … Continue reading

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Thursday 131226

Schedule Reminder:  5:15, 8:30, 9:30, Open Gym 5-7 pm. Essentials Strength/Skill: Warm up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x … Continue reading

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Tuesday 131224

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: Skill: WOD: With a Partner Perform For Time: 1 Rope Climb 2 Snatches 300m Run 4 Shoulder to Overhead 5 Burpee 6 Hang Power Clean 7 Pull Up 8 Wt. Sit Up … Continue reading

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Monday 131223

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: Front Racked Alternating Reverse Lunges x 8-10 ea @ 10X1 Rest 90 seconds DB Ext. Rotation x 8-10 reps @ 3010 Rest 90 seconds Skill: WOD: For time: 40 KB … Continue reading

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Saturday 131221

Essentials Strength/Skill: Warm up: Dynamic Warm Up Strength: 4 Sets: Supine Row x 6-10 @2111 Strict Knee to Elbow x 6-12 Skill: WOD: With a Partner Perform For Time: 50 Burpee 50 Slam Ball 100 Lateral Stick Jumps 40 Burpee … Continue reading

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