WOD 12/12/13
PowerClean 5×1 Then: 12 Min Amrap of: *1000 Meter Row followed by Elizabeth ladder 1 Power Clean 1 Ring Dip 2 Power Cleans 2 Ring... Read More
WOD 12/11/13
5 Minute EMOM: 3 Deadlift + 2 Hang Squat Clean + 1 Split Jerk, AHAP Then… 3 Rounds 50 Air Squats 7 Wall Climbs... Read More
WOD 12/10/13
Front Squat 3-3-3 (3 second pauses at bottom of each) Then…. 3 Rounds of 3 minute AMRAPs AMRAP 3 minutes 2 Ring Muscle Ups (sub... Read More
WOD 12/9/13
Row 1000m 30 Ground to Overhead 135/95 30 Toes to Bar *Coaches rotate people through on the rowers* Then….. 3 Rounds 50 Double Unders 20... Read More
WOD 12/8/13
9am: Yoga 10am: Olympic Lifting Class 11am: Endurance 30 Min AMRAP: Every 5 Minutes…. 15 Burpees 10 Pullups 15 Jumping Squats w/bar 20 DU Shower... Read More
WOD 12/7/13
8am – Beginners 9am- All Levels 10am- Open Gym Power Snatch: 3-3-3 Then… 21-15-9 Power Snatch, 115lb/85lb Ring Dips Box Jumps, 24″/20″ Our members... Read More
WOD 12/6/13
5 Min EMOM: 3 Front Squats 2 Jerks Then… “Wacky Wiser Partner Friday” For Time: (share reps w/partner) 60 C2B Pullups 100ft Wheel Barrow walks... Read More
WOD 12/5/13
Deadlift 15 min find 2 rep max Deadlift ( touch and go 🙂 ) Then: 12 Min running clock 800 Meter run followed by Diane... Read More
WOD 12/4/13
15 minutes to establish a 2RM Snatch (touch & go) Then… For Time: 3 Rounds: 15 Burpees 200m run 12 pullups 200m run 9 snatches,... Read More
WOD 12/3/13
15 Minutes to work up to heavy 2 rep clean max (touch and go) Annie (10Min cap) 50-40-30-20-10 Double Unders Sit Ups Then…. Kelly (3... Read More