Archive for December, 2017

January 1, 2018!!!

Posted in 2017 on December 31, 2017 by Andy

Box is closed – Open Gym with Andy at 11

Happy New Year and welcome 2018!

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December 31

Posted in 2017 on December 30, 2017 by Andy

Open Gym at 11am

December 30

Posted in 2017 on December 29, 2017 by Andy

WOD: (Teams of 2)
AMRAP 20
80 Double Unders
35 Cal. Row
30 T2B
25 Cleans (135/95 (115/75)

December 29

Posted in 2017 on December 28, 2017 by Andy

LIFT:
Push Jerk + Split Jerk
10 x 1 + 1
*Use 65-75% of 1RM Push Jerk
**Work speed and technique

or:

10-8-6-4-2
DB Bench Press (Hammer Grip)
Bar Dips

WOD:
“122917”
21-18-15-12-9-6
HSPU
T2B
Cal. Row
*Sub. HSPU for Box Piked and T2B for V-Ups

December 28

Posted in 2017 on December 27, 2017 by Andy

LIFT:
3 Rounds (At a Walking Pace)
10 DB RDL’s (Heavy)
10 Glute-Ham Raises
10e Bulgarian Split Squats

WOD:
“OXIDATIVE 4”
AMRAP 25 (With a Partner)
40 Box Jump Overs (24) (20)
50 Air Squats
60 Push Ups
800 M. Team Run
10 Rope Climbs
*One person working a time.
**Share the reps.

December 27

Posted in 2017 on December 26, 2017 by Andy

SKILL:
3 Rounds (At a walking Pace)
6e Single Arm Landmine Press
6e Single Arm Landmine Row
6 Close Grip OHS
6 L-Sit Strict Pull Ups

LIFT:
6 Sets (Every 90 Sec.)
1 Full Clean + 1 Thruster
*Work to a heavy set.
or:
Tabata KB Swing (53/35) (44/26)
2 Rounds w/ a 1 Min. Rest between Tabata’s

WOD:
“12.5”
AMRAP 7
3-6-9-12-15-Etc.
Thruster (100/65) (75/55) (65/45)
C2B Pull Ups

December 26

Posted in 2017 on December 25, 2017 by Andy

SKILL: (Gymnastic Capacity – Rope Climb)
For Time: (10 Min. Cap)
10 Rope Climbs
*Sub. Max Time Hang from Bar accordingly for Grip Strength test.

WOD: (Max Strength Test)
“CFSV TOTAL”
With a 25 Min. Running Clock.
Work a 1RM for the day of:
-Back Squat
-Push Press
-Dead Lift

*Score = Combined total weight.
**You may do this in any order.
However, you must complete one
lift before moving on to the next.

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