A) Front Squat
5-5-5

B) 10 minute Amrap
5 Jerks 95/65
5 T2B
5 SDHP 95/65


INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

Ladders every 30 seconds, minute rest between exercises:
broad jumps
pull ups
box jumps
tire flips
25m sprint
tuck jumps

A. Strict press 5-5-5-5-5

B. EMOTM 15 minutes:
2 push presses,
3 push ups,
4 burpees,
5 sit ups
INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

20 minute amrap
1 modified rope climb
2 burpees
25m sprint
3 wall balls
25m sprint

"Kelly"

Reminder: We are now offering a class on Sundays at 4:30p (starting this week)!

Modified Affiliate Cup 2009 Stadium Workout (4 person teams)

30 Wallballs (20lbs/14lbs) 

Row 300m
30 Box jumps (24/20″)
30 KB swings (1.5/1.0)
30 KB Push press / Push jerk (black/orange)

30 Deadlifts (225lbs/135lbs)

Rules: 1. The wallballs are performed one athlete at a time. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in “Annie R U Ok?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. 2 barbells per team; only 1 team member may lift at a time but can break up rep scheme as necessary.
4. There is a 20min cap on this workout.

Reminder: We are now offering a class on Sundays at 4:30p (starting this week)!

15 min amrap
5 box jumps
5 OHS 95/65
5 burpees

Reminder: We are now offering a class on Sundays at 4:30p (starting this week)!

"Annie"

50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups

INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.

A. 3x10
Handstand push-ups
dead-hang pull ups 

B. 5 rounds (95/65):
1 minute push press,
1 minute step ups,
1 minute deadlifts,
1 minute frog jumps,
1 minute rest

A. 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
KB:
weighted sit-ups
swings
Russian twists
Goblet squats

B. 1600m, 1200m, 800m, 400m 1:1 rest ratio

INTRO TO SKILLS & STRENGTH CLASS (6p)
Athlete's choice.
Spend an hour working on anything you want or making up a WOD.