Saturday 12-20-14

Class Time: 10am (Lisa)

WOD

3 rounds

800 m run

10 pull ups

10 front squats 115/80

10 t to b

10 power cleans 115/80

Friday’s Whiteboard:

IMG_3029

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Friday 12-19-14

Class Times: 10am (Lisa), 4:30 and 5:30 (Marianne)

WOD

10 rounds

3 power snatches (heavy with good form)

6 air squats

9 KBS 70/53

Thursday’s Whiteboard:

IMG_0313

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Thursday 12-18-14

Class Times: 5:30 (Landa), 6:30 (Angela)

WOD

5 x 3 Back Squats

Then:

21-15-9

SDHP  95/65

HSPU

200 m run

Wednesday’s Whiteboard:

IMG_3023

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Wednesday 12-17-14

Class Times: 10am (Lisa), 4:30 and 6:00 (Marianne)

WOD

50 box jumps 24/20

50 jumping pull ups

50 KBS 53/35

50 walking lunges/

50 k to e

50 push press 45/33

50 back extensions

50 WB 20/14

50 burpees

50 double unders

Tuesday’s Whiteboard:
IMG_0311

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Tuesday 12-16-14

Class Times: 10am (Lisa), 5:30 (Marianne), 6:30 (Angela)

WOD

15 min amrap

3 thrusters (heavy)

3 deadlifts (heavy, 2 x bw)

Then:

1000 m row or 800 run

Monday’s Whiteboard:

IMG_3010

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Monday 12-15-14

Class Times: 10am (Lisa), 4:30 (Marianne), 6:00 (Landa)

WOD

“Grace”

30 Clean and Jerks 135/95

Rest 2 min

3 rounds

14 wall balls

14 toe to bar

14 sit ups

Saturday’s Whiteboard:

IMG_0302

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Saturday 12-13-14

Class Time: 10am (Angela :)

OH MY!!!!

C and C....double trouble!!!

C and C….double trouble!!!

WOD

3 sets of:

10 dips

10 kb or db snatch

10 pistols

then

50 back squats 135/95

40 hands off push ups

30 shoulder to OH 95/65

then

50 back squats 95/65

40 hands off push ups

30 shoulder to OH 75/55

Friday’s Whiteboard:

IMG_2979

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Friday 12-12-14

Class Times: 10am (Lisa), 4:30 and 5:30 (Marianne)

In 10 min:

1600 m run

Max rep deadlifts 225/150, scale 185/120

In 6 min:

800 m run

Max rep power cleans 135/95, scale 105/73

In 4 min:

400 m run

Max rep front squats 185/120, scale 105/73

Thursday’s Whiteboard:

IMG_0298

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Thursday 12-11-14

Class Times: 5:30 (Marianne or Landa) 6:30 (Angela)

WOD

9 min AMRAP

4 TGU

6 hspu

rest 2 min

9 min AMRAP

10 wall balls

10 KBS 53/35

50 du

Wednesday’s Whiteboard:

imagejpeg_0(5)

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Wednesday 12-10-14

Class Times: 10am (Lisa), 4:30 (Marianne), 6:00 (Landa)

WOD

8 min round

1 length bear crawl do 1 V-up

1 length bear crawl do 2 V-ups

Add 1 V-up each time

2 min rest

8 min round

1 length lunges do 1 burpee

1 length lunges do 2 burpees

Add 1 burpee each time

Tuesday’s Whiteboard:

IMG_0296

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