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WOD Monday, December 12, 2016

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Performance

6×3 Front Squats, every 90sec

AMRAP in 12min of:
12 Chest to Bar Pull-Ups

12 Pistols

12 Box jumps, 30/24”

Fitness

A. 6×3 Front Squats, every 90sec

B. AMRAP in 12min of:

12 Pull-Ups

12 Jumping Lunges

12 Box jumps

FitCamp

Tabata – 8 rounds of each exercise, 20sec of work 10 sec rest.
Jumping Squats

Push-Ups

Mountain Climbers

Med Ball Sit-Ups

Buy-In:
100 Jump Rope

Then,

3 Rounds of:

75’ Bear Crawl

15 Burpees

75’ Broad Jumps

15 Burpees

Then,

Cash Out:

100 Jump Rope

WOD Thursday, December 8, 2016

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Performance

A. 5×3 Pos snatch, every 2min
B. Four rounds for time:
10 overhead squat, 115/75#
20 chest to bar pull-ups
50 double-unders

Fitness

A. 5×3 Hang snatches, every 2min
B. Four rounds for time:
10 overhead squats, 45/35#
20 jumping pull-ups
75 jump rope

FitCamp
A. EMOM for 10min:
1st​min – 10 DB push-up row
2nd min – 15 Hip extensions
B. Four rounds for time:
300 walking lunge
400m run

WOD Wednesday, December 7, 2016

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Performance

A. EMOM for 10min:
2 Deadlifts, 75%

B. AMRAP in 15min of:
10 Kettlebell swings, 70/53#
15 HSPU, 45#/25# plate deficit
20 Lateral box jump overs, 24/20”
25 yard walking lunge

Fitness

A. Same
B. AMRAP in 15min of:
10 Kettlebell swings, 44/26#
15 Box HSPU
20 box jump overs
25 yard walking lunge

FitCamp

​10-12min Core Circuit of your choice

​Then,

5 Rounds For Time of:
500m Row
30 Russian KB Swings, 44#/26#
30 push ups

WOD Tuesday, December 6, 2016

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Some Fundamentals fun! Jim and Kathleen learning the Air Squat 🙂

Performance

A. 5×3 Position Cleans, every 90sec

B. 3 Cycles of:
AMRAP in 5min of:
10 Power Cleans, 135#/95#
12 Ring Dips
15 GHD Sit-Ups

Rest 2min

Fitness

A. 5×3 Hang Cleans, every 90sec

B. 3 Cycles of:
10 Power Cleans, 95#/65#
12 Dips
25 Sit-Ups

Rest 2min

FitCamp

A. 5 Hill Sprints (On Trail – start at base of hill and run to top), rest walking down

B. AMRAP in 12min of:
50’ Bear Crawl
50’ Broad Jump
35 Air Squats

WOD Monday, December 5, 2016

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Performance

A. 5×5 Back Squats, every 2min

B. “Fran”
For Time, reps of:
21-15-9
Thrusters, 95#/65#
Pull-Ups

Fitness
A. 5×5 Back Squats + 1min Plank Hold, every 2min

B. 3 Rounds For Time of:
21-15-9
Thrusters, 75#/45#
Pull-Ups

FitCamp

A. Every 4min for 20min:
150’ Prowler Push
150m Run
75sec Plank Hold

B. AMRAP in 12min of:
​10 Burpee Step-Ups
​20 Goblet Squats, 44#/26#
​150m Run

WOD Friday, December 2, 2016

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Shirley is our newest members to finish Fundamentals with Coach Aaron. We are super excited to have her join our amazing community. She is waiting her order from the military so she won’t be with us long. Please make sure to introduce yourselves, say hi and wish her luck in all the amazing adventures she’s sure to experience. Thank you Shirley:)

Performance:

A. 6×2 Power Clean + 1 Push-Press

B. AMRAP in 7min of:
7 Power Clean, 185#/115#
14 Chest-to-Bar Pull-Ups

Fitness:

A. 6×2 Power Clean + 1 Push-Press

B. AMRAP in 7min of:
7 Power Clean, 95#/65#
14 Jumping Pull-Ups

FitCamp

A. 4 Rounds:
75′ Overhead Walking Lunges, 15#/10#
20 Burpees
75′ Overhead Walking Lunges
20 KB SDHP, 53#/35#

B. Tabata:
Bicycle Sit-Ups
Sit-Ups with medball throws to wall
Boat Holds
Leg Raises (flat on back, lifting and lowering legs off ground)