WOD 7/12/13
1a. Push Press: 5-5-5 1b. 3 x Max Effort Pull-ups Then… 16 Min Partner AMRAP: 400m Run Max Effort DU *while 1 partner is running... Read More
WOD 7/11/13
Back Squat 3-3-3 Then 5 Rounds 15 Medball cleans (20/15) 200 Meter run 15 wall balls (20/15) 7:30 Strength Class Post loads and times to... Read More
WOD 7/10/13
7 Min EMOM: Power Clean + Hang Squat Clean + Jerk Then… 3 Rounds: 400m Run 25 Ring Push-ups 10 Hang Power Cleans, 135/95 ... Read More
WOD 7/9/13
Sumo Style Deadlift 3-3-3 Then….. Hope for Cures Three rounds of 1 Minute at each station, followed by 1 minute of rest at the end... Read More
WOD 7/08/13
“…the lower back is the cornerstone of strength. Your goal is to handle 50 percent of what you’re back squatting for 10 reps in the... Read More
WOD 7/7/13
9 am Yoga 10 am Olympic Lifting Class 11am Endurance WOD Tabata Sprints 8 Rounds, 20 seconds max effort sprint, 10 seconds rest Then….. 3... Read More
WOD 7/6/13
5 rounds for Time of: 30 Wallballs 20#/14 # 20 Deadlifts 95#/135# 10 Burpees over the Bar Post Time to Comments: WOD and coaching today... Read More
WOD 7/5/13
15 Min of Snatch (full) Practice Then… 18 Min Partner Relay 2 Rope Climbs 5 Snatches, 135/95 9 Box Jumps, 30/24 * While one partner... Read More
WOD 7/4/13
10 AM WOD ONLY In teams of 4: two people work at a time With a Pet Rock 70/53 Pet rock can never touch the... Read More
WOD 7/4/13
10 AM WOD ONLY In teams of 4: two people work at a time With a Pet Rock 70/53 Pet rock can never touch the... Read More