WOD 9/20/13
50 Walking Lunges 20 Overhead Squats, 95/65 lbs 20 V-ups 50 Walking Lunges 15 Overhead Squats, 95/65 lbs 15 V-ups 50 Walking Lunges 10 Overhead... Read More
WOD 9/20/13
Back Squat: 5 x 3 (12 min) Then… Partner AMRAP 15 Minutes: 20 Wall Ball Shots, 20/14 20 Pull-ups 20 Pistols 20 KB Snatches, 53/35... Read More
WOD 9/19/13
Deadlift 7×1 Then Mr Joshua (lite) 3 Rounds of 400 meter run 30 situps 15 Deadlift (250/175) 5pm Mobility: Class Canceled for tonight! 7:30 Strength... Read More
WOD 9/18/13
5 Min EMOM: 3 Power Snatches, Heavy Then… 3 Rounds: 400m Run 21 Power Snatches, 95/65 12 HSPU * Cash Out= 100DU Please Wipe... Read More
WOD 9/17/13
Front Squat 3-3-3 Then…. With a 10 minute cap Fran 21-15-9 Thruster 95/65 Pullup Then….. After a 5 Minute Rest 12-9-6 Thruster 95/65 Pullup
WOD 9/16/13
15 min to establish a ME Box Height Jump AMRAP in 15 mins of: 5 Barbell Rollouts 5 Power Cleans 115/85 lbs 5 Push Press,... Read More
WOD 9/15/13
9am: Yoga 10am: Open Gym 11am: Endurance Endurance WOD: 800m sprint x 2 (5min rest) Then… “6-6-6” 20 Min EMOM (Every Min On The Minute)... Read More
WOD 9/14/13
8am: Beginners 9am: Regular class 10am: Oly Class Back Squat: 5-5-3-3-1-1-1 Then… 12 Min Ladder: KB Swing, 53/35 Pull-up 10m Cone Run *Reps will increase... Read More
WOD 9/13/13
Hang Power Snatch: 3-3-3 Then… 13 min AMRAP: 13 Hang power Snatches, 115/85 13 Box Jumps, 30/24 *partners will switch movements every round ... Read More
WOD 9/12/13
Hang Power Clean 3-3-3 15 Hang Power Clean 155/110 21 Ring Pushups 12 Hang Power Clean 155/110 21 Ring Pushups 9 Hang Power Clean 155/110... Read More