Thursday 12/12/13

“Diane”
21-15-9
Deadlift 225/155
Handstand push up

Wednesday 12/11/13

20 min EMOM:
ODD minutes: 3 OHS @ 65% 1RM
EVEN minutes: 50 lateral bar jumps

EMOM = Every minute on the minute
OHS = Overhead Squat
1RM = 1 rep max

Tuesday 12/10/13

3 rounds, each round for time, of:
Row, 500 m
Row (Upper Body only), 200 m

Rest 1 min between each round.

Monday 12/09/13

There will be no 0515 or 0600 classes.  We will be open from 0900-1930.  Come in and do the WOD when you can.  The parking lot is really icy. There is a  1,000 Burpee penalty for running into the building.

10 min AMRAP of:
10 Power Cleans (135/95#)
15 Box over Burpees (24/20″)

Sunday 12/08/13

Open Gym 2pm – 5pm

Saturday 12/07/13

Open gym 9-10

Friday 12/06/13

Ice-pocalypse 2013 has cancelled ALL CLASSES!!!
polarbear-ice

Thursday 12/06/13

3 rounds for time:
10 Turkish get up 2/1.5 pood (alternating arms)
50 Double Unders

Wednesday 12/04/13

3 rounds Each for time:
10 Ring dips
15 Knees to Elbow
20 box jump 20”
25 mountain climbers
Plate overhead lunge 45/35 (down)
Run back to box jump box

Clock stops when you touch your box.

Tuesday 12/03/13

5 rounds of:
1 min to complete 30 Kettlebell swings at a weight of your choice
1 minute of rest

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