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16 Dec
by: Published in Uncategorized

Pre WOD: 20 mins to find:

1RM Clean and Jerk (any style)

WOD 1:  3 rounds for time of:

5 x 1 Power Clean 1 Hang Power Clean 1 Shoulder to Overhead 1 Front Squat (70% of your Pre WOD)
30 Double Unders

WOD 2:  3 rounds for time of:

5 x 1 Power Clean 1 Hang Power Clean 1 Shoulder to Overhead 1 Front Squat (70% of your Pre WOD)
50 Double Unders

The complex is to be done unbroken

50 Additional Double Unders if you do not go unbroken and the Power Clean has to be a touch and go rep.

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I am mad…

And I have two good reasons for it!  Reason numero one is that sooner or later that little girl is going to have a heavier Deadlift than I.  Number dos is that you just read this whole workout and did not realize how much work you will have to suffer through fun you will have.  The complex shouldn’t be light for anyone who is pushing the Pre WOD and it should be extra punishing delightful for those who select to do it unbroken.  Even if you like Double Unders, there are three rounds of that complex that you must go through to slay the dragon and save the princess finish the workout.

Really glad I made those edits,

CG

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Rhiannon Young liked this post
15 Dec
by: Published in Uncategorized

Chanukah WOD:  2 rounds for time of:

15 Chin Ups
15 Hang Power Clean (95/65)
30 Air Squats
10 Hang Power Clean (145/95)
60 Double Unders
15 Kettlebell Swings (24/16)
30 Air Squats
5 Hang Power Clean (195/125)

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Chanukah or Hanukkah?…

Ask Google and you get one answer.  Listen to the classic “Chanukah Song” from Mr. Sandler and you get another answer.  I figured that buy now this would have been figured out!  The festival of lights has been around long enough for this to have been answered!  If you have an answer please e-mail it to me, but either way, have fun in the holiday and in the workout.  This is another easy one!

Enjoy your latkes and have a great day,

CG

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14 Dec
by: Published in Uncategorized

WOD: 1 min AMRAP of:

1 Kettlebell Swing (24/16)
1 Burpee
Box Jump (20/20)
1 Wall Ball (20/14)

Rest 1 minute

2 minute AMRAP of:

2 Kettlebell Swings (24/16)
2 Burpees
2 Box Jumps (24/20)
2 Wall Balls (20/14)

Rest 1 minute

Continue this pattern until you reach:

6 min AMRAP of:

6 Kettlebell Swings (24/16)
6 Burpees
6 Box Jumps (24/20)
6 Wall Balls (20/14)

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What a stud…

Congratulations again to Bob!  We will be hearing from our Paleo Team Challenge winners sooner or later and about their experiences.  For now (in case you haven’t already seen it) I present to you the gym Schedule for the upcoming week and through the Holiday season:

Monday December 22 = BOX 2 ONLY = 6:30 / 7:30 / 8:30 / 11 / 12 / 1 / 5 / 6 / 7
Tuesday December 23 = BOX 2 ONLY = 6:30 / 7:30 / 8:30 / 11 / 12 / 1 / 5 / 6 / 7
Wednesday December 24 = BOX 2 ONLY = 6:30 / 7:30 / 8:30 / 11 / 12 / 1
Thursday December 25 = Closed
Friday December 26 = BOX 1 ONLY = 6:30 / 7:30 / 8:30 / 11 / 12 / 1 / 5 / 6 / 7
Saturday December 27 = Regular schedule
Sunday December 28 = BOX 2 ONLY = Regular schedule
Monday December 29 = BOX 2 ONLY = 6:30 / 7:30 / 8:30 / 11 / 12 / 1 / 5 / 6 / 7
Tuesday December 30 = BOX 2 ONLY = 6:30 / 7:30 / 8:30 / 11 / 12 / 1 / 5 / 6 / 7
Wednesday December 31 = BOX 2 ONLY = 6:30 / 7:30 / 8:30 / 11 / 12 / 1
Thursday January 1 = Closed
Friday January 2 = Back to our regular schedule!!!

I know that is a handful, but please be attentive so that we can all keep crushing WODs through the season!

Typing all of that has wiped me ou…

CG

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Princess Swanson liked this post
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