SundOly(1FEB15)

Attention our Saturday and Sunday classes will be pushed back to 11:30-12:30 this weekend only to accommodate the USAW Certification.

11:30am- Oly class

No Hero WOD

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WOD:Saturday(31JAN15)

Attention our Saturday and Sunday classes will be pushed back to 11:30-12:30 this weekend only to accommodate the USAW Certification.

Bro-Sesh Saturday & Team WOD:11:30am

WOD:
25mins to complete-
Bench Press
5-5-5-3-3-3-1-1-1reps AHAP

Teams of 2:
20min AMRAP
2-4-6-8-10-12-14-16……and so on reps of:
Muscle Ups (bar or ring or both)*
Handstand push ups
Kettlebell swings 53/70

*sub 2=1 chest to bar pull ups (no bands/partner assisted)

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WOD:Friday(30JAN15)

Attention our Saturday and Sunday classes will be pushed back to 11:30-12:30 this weekend only to accommodate the USAW Certification.

WOD:
5am, 6am, 9am, noon, 4:30pm

NO 5:30pm or 6:30 CLASS

Friday Night Lights at Crossfit Progressive Fitness-
6:00pm

WOD:
25-30 mins to work up to a-
5RM hang snatch
3RM hang snatch
2RM hang snatch
1RM hang snatch

Then…12min AMRAP
1st min- 5 back squats @ 80%
2nd min- 5 strict weighted pull ups AHAP

Extra Credit
30-20-10
Wallballs
Push ups

Oly extra credit
3-5 rounds-
6-8 barbell RDLs AHAP
6-8 barbell shrugs AHAP

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WOD:Thursday(29JAN15)

Open* gym hours-
6am-7am
9am-10am
4:30-7:30pm

Yoga-
6:30pm

WOD:
Melissa McGinnis Birthday WOD:
For Time:
(Broken up however you want)

3.4 Rope Climb
34 Box Jumps
34 Sit-ups
34 Toes-2-Rings
34 Mtn Climbers
1 Mile run

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* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work.

WOD:Wednesday(28JAN15)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD
Pre/post mobility & recovery

“Open WOD 12.3”
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20/24 box
75/115 pound Push press, 12 reps
9 Toes-to-bar

Extra Credit
3-5 rounds-
8-10 kettlebell press AHAP
8-10 kettlebell bent over row AHAP

Oly Extra Credit
10mins to work up to a 1RM snatch balance
Then
3 rounds-
6 snatch grip push press AHAP
6 bent over barbell rows AHAP