02.01.13 Friday

STAMINA: 800m Run for Time WOD: “2011 Games Open 11.2″ 15min AMRAP 9 Deadlifts (155#/105#) 12 Hand Release Push Ups 15 Box Jumps (24″/20”)

01.31.13 Thursday

STRENGTH: Front Squat 5-4-3-2-1 WOD: 1-2-3-4-5-4-3-2-1 (Pyramid!) Wall Climb DB Floor Press Front Squats (135#/95#) BEGINNER CLASS SKILL: Wall Ball WOD: 5 Rounds For Time 7 Wall Balls 7 Push Ups 7 Ring...

01.30.13 Wednesday

STAMINA: Max Burpees in 2 min rest 2 min Max Sit Ups in 2 min WOD: 8 rounds 5 OHS (135#/95#) 10 Toes to Bar

01.29.13 Tuesday

STRENGTH: Overhead Squat 3×5 WOD: “Cindy” 20min AMRAP 5 Pull Ups 10 Push Ups 15 Squats BEGINNER CLASS SKILL: Knee to Elbow Progression Push Press (from rack) WOD: 3 Rounds 300m Row 5 Knee to Elbow 10 DB Push...

01.28.13 Monday

SKILL: Wall Climb 10x WOD: 200m Sand Bag Run 30 Floor Wipes 400m Run (without sandbag) 30 Push Press (95#/45#) 200m Sand Bag Run