Tuesday, January 17, 2017

***Basics – 6:30 PM***

Strength
Deadlift
4 x 2 @ 90% – Rest 2:30

-or-

Deficit Deadlift
6 x 2 – Climbing

*Stand on a pair of 25 lb plates. However, if you cannot touch your toes, do not pull from a deficit.

Conditioning
4 Rounds for Time
20 Burpees
15 Deadlifts (155/105 lbs) (Rx+ 185/125 lbs)
10 Squat Cleans

*Scale the Squat Cleans with Power Cleans.

Saturday, January 14, 2017

8 AM
Open Gym

9 AM
Partner WOD

-32:00 Clock-

-10 Minutes-
1: Cal Bike
2: Air Squats

(Rest 1:00)

-10 Minutes-
1: Cal Row
2: Burpees

(Rest 1:00)

-10 Minutes-
1: Muscle-ups/Pull-ups
2: V-Ups

*Each station will consist of 5 Rounds. Both partners will complete AMRAPs at opposing movements – switching every minute. Your score is Total Reps.

**1 Calorie = 1 Rep
**If you perform Pull-ups, you will divide your Total Pull-ups by 3.

10 AM
Hero WOD

“Sean”

10 Rounds For Time
11 CTB Pull-Ups
22 Front Squats (75/55 lbs)

IMG_1060

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his fiancée, Christina Martin, mother, Charlene Flannery, and brothers, Sergeant Brian Flannery and Devin Flannery.

Friday, January 13, 2017

***Cardio Load – 3:30 PM***

***Friday Night Lights – 6:30 PM***

***The 5 and 6 AM classes will be cancelled due to the weather forecast. All other classes will be on until further notice. Be sure to check the website and Facebook for more information.***

Strength
Hang Power Cleans
10 x 2 – Climbing

Conditioning
For Time
10-20-30-20-10
Hang Power Cleans (115/80 lbs) (Rx+ 165/110 lbs)
Box-Overs (24/20″) (Rx+ 30/24″)

Wednesday, January 11, 2017

***Cardio Load – 3:30 PM***

Strength
Strict Press
4 x 3 @ 85% – Rest 2:00

-or-

Push Jerk
10 x 2 – Climbing

Conditioning
For Time
100 Handstand Push-ups (Rx+ Strict)
*Anytime you come off the wall, perform 30 Double Unders (Rx+ 50).

-or-

5 Rounds for Time
20 Handstand Push-ups (Rx+ Strict)
50 Double Unders (Rx+ 75)

***Scale HSPU with Strict DB/KB Press.
***Scale Double Unders with Power Jump Singles.

Monday, January 9, 2017

***Cardio Load – 3:30 PM***

***Basics – 6:30 PM***

Strength
Back Squat
4 x 3 @ 85% – Rest 2:00

-or-

Overhead Squat
6 x 3 – Climbing

Conditioning
-12 Minute AMRAP-
2 Rounds
10 Overhead Squats (95/65 lbs)
10 Pull-ups (Rx+ CTB Pull-ups)

*Increase the reps by 2 for each movement every two rounds.

*This is basically Open WOD 15.2.

*Scale OHS with Front Squats.

Saturday, January 7, 2017

8 AM
Open Gym

9 AM
Partner WOD

For Time
Buy-In
250 Double Unders

-then-

5 Rounds
30 Deadlifts (135/95 lbs) (Rx+ 185/125 lbs)
20 Hang Power Cleans
10 Front Squats

-then-

Cash-Out
250 Double Unders

10 AM
Hero WOD

“Omar”

Complete the Following for Time
10 Thrusters (95/65 lbs)
15 Bar-facing Burpees
20 Thrusters
25 Bar-facing Burpees
30 Thrusters
35 Bar-facing Burpees

omar

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.