Tuesday, February 15, 2011

Valentine's day Delight

After our warm up we did a little work on our snatch trying to perfect the form and motion of the movement. Had 4 sets of 8 snatches at ur own pace.

10 min amrap

15 box jumps
10 knees to elbows
50 ft bear crawl

Sunday, February 13, 2011

Friday 2/11/11

Got to have a rough workout on Friday night. Thats the only right way to end the week. We had a good warm-up then practiced some handstands and walking handstand again to help hone on those skills.

8 Rounds
5 ring dips
10 pull ups
3 rnds of Bear complex 95/48

Thursday 2/10/11

Had a few beginners in the class that night...broke them in right!! Hope to see them back.

4 Rounds

20 wall balls
15 plyo push ups
10 kb swings 1.5/1 pood
5 burpees

Monday, February 7, 2011

Monday Night

5 rounds:

10 power cleans
20 wall balls
10 burpees

Saturday, February 5, 2011

Friday Night Workout

We started working out on our form with O.H. Squats. Then dug out heels into a nice Friday night workout.

12 min amrap

10 DL 185
20 O.H. Squats
30 double unders/75 singles

Friday, February 4, 2011

Thursday Evening

This workout was a fun one yet it just kinda snuck up on ya.

3 separate rounds of:

{4ring dips 8 pullups}
then row 500 meters

Wednesday, February 2, 2011

Wednesday Night Class

Tonight we had 2 newcomers who loved the class as we fought the freezing cold and snow

10 Front squats 95/45 lbs
10 Wall Balls 20/10lbs

6 rounds