01.07.14

WOD

Open WOD 11.4

10 Minute AMRAP

60 Bar Facing Burpees
30 Overhead Squats (90lbs/120lbs)
10 Muscle Ups

01.06.14

WOD

1st Year Anniversary

30 Minute Time Cap

 

50-40-30-20-10

Double Unders
Air Squats

 

15-12-9

CTB Pull Ups
Deadlifts (135lbs/225lbs)

 

3 Rounds

10 Wall Balls (14lbs-9'/20lbs-10')
10 Thrusters (65lbs/95lbs)
10 Hand Release Push Ups

12.23.13

WOD

Fare Well Camile Clark WOD

10 Clean/Jerk (95lbs/135lbs)
10 Air Squats
10 Med Ball Throws (14lbs/20lbs)
10 Inverted Burpees
20 Lunges - Plate (35lbs/45lbs)
30 Extentions (supermans)

10 Chest To Bar Pull Ups
20 Lateral Box Jump Overs (20"/24")
100 A lot of Double Unders
10 Ring Dips
20 KB Swings (44lbs/62lbs)

We will miss you!!! Safe travels and good luck in Edmonton! :)

12.19.13

WOD

3 Rounds for time

8 Front Squats (95lbs/135lbs)
16 Sit ups
8 Push Press (95lbs/135lbs)
16 Knees to Elbows

12.18.13

WOD

12 Minute AMRAP

3 Overhead Squats (75lbs/115lbs)
6 Power Cleans (75lbs/115lbs)
9 Chest to Bar Pull Ups

12.14.13

WOD

Benchmark "Annie"

50-40-30-20-10
Doubles Unders
Sit Ups

12.13.13

WOD

4 Person Team WOD

1 Person completes each station at 1 time - you can not move on until your team mate is done the station in front of you.
25 Minute Time Cap

25 Wall Balls (14lbs-9'/20lbs-10')
25 KB Snatches (44lbs/62lbs)
25 T2B
25 Squat Clean (65lbs/95lbs)
25 Walking Lunges w/ plate overhead (35lbs/45lbs)

Team order must be: Female/Male/Female/Male

On Monday Dec. 16th our 7:00am class will be canceled. Due to a sudden death in the family Kaine and I will be traveling to Regina for a funeral. We are so sorry for the short notice. All other times will remain the same. Regular 7:00am class will resume Tuesday Dec. 17th.
Thank you for your understanding,
Britteny