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Effin’

* Paleo Pal Challenge Update: you and your partner will have 2 chances to do the Partner Tester WOD: Monday the 7th (preferable, we’ll be doing it all day) or Sat the 5th at 9am. Get with your partner and schedule it! Warm Up:  partner med ball warm up! Skill: 3×12

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Ass Day!

Warm Up: In teams of two, perform the following (in any order) 10 shuttle sprints 10 junkyard dog (complete) 4 rounds, alternating: 10 push up 10 scissor lunges Then, with the remaining time in class: each athlete must: -row or ride, 15′ for meters (rowing) or cals (riding) RPE 7-8 Superset: A.

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Broken Fran

Warm Up: wheelbarrow race variations!! Skill: jerks: push and split Every minute on the minute, for 12 minutes: perform 1 power clean, followed by 2 push jerk, followed by 1 split jerk. Start light, and only add weight if you can maintain position and movement. The goal is to go as heavy as

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CapTest 1

Programming note: this is day 1 of our next block of programming! Make sure you write down your numbers! Warm up: Instructor-led kettlebell warm up; hip, core and shoulder focus Skill: 2-position snatch: mid-hang and below-the-knee. Every minute on the minute, for 12 minutes: starting from the hang, perform 2

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WODAPALOOZA 2012

sending off 2012 in style! WODAPALOOZA 2 minute AMRAP per movement. There will be 30 seconds of rest in order to give enough time for the athletes to rotate to the next station-  Each athlete will cycle to each station 2 times. Every four rotations, there will be a longer, 3

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D.T.

*Note: Holiday hours for next week: Mon. the 31st, no evening classes. Tues. the 1st, CLOSED. The online schedule reflects this. Also, we have our New Years Party Mon. evening followed by the Polar Bear Plunge the next day (rally at Susan’s beach @ 1130!). Warm Up 2 sets, with

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Mathematics

Warm Up 10′ row or ride for meters or cals Skill rowing skills and drills; ring roll out 4×10 WOD 3 attempts for max watts on the erg; then team into groups of 3 and perform 10×40″ max effort on the erg. rest = switch time Record high score and

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Family Matters

Warm Up Partner Line Drills   Skill Partner Clean and Jerk, find a heavy 3-rep   WOD “Family Matters” Teams of two, relay style: EMOTM: Junkyard Dog over/under x2 100 Push Up 100 Pull Up 100 Goblet Squat 72/44 100 American Swing 100m Ab Disc

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The 12 Days of Christmas

Warm Up  Junkyard Dog x12, followed by WOD demo and station ID WOD  “The 12 Days of Christmas” 1 Deadlift @ 275/185 2 Manmakers @ 1/3 BW 3 DB Push Press 4 Burpees Fiiiiiiive Goooooolden Ring Dips 6 Pullups 7 Shin to Wrists (L+R=1) 8 Jumping Lunges 9 Toe’s to Bar

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It takes 2 for WB’s and BJ’s

Warmup Junkyard Dog   Skill 1RM makeup day (Squat, Deadlift, or Press). If you made all of them, build to a heavy Weighted Pullup.   WOD “It takes 2 for WB’s and BJ’s” In teams of 2, one person will complete a 1 minute round before switching 30’ max WB

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