WOD 12/23/14
15 Minutes to Work up to Heavy 3 Rep Hang Clean Then…… Dorito Loco 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 155/105 Shoulder to Overhead Ring Push Up... Read More
WOD 12/22/14
Don’t forget your ugly Christmas sweaters ALL DAY! Front Squat 4 x 2 – 3 sec pause then: 14.2 Every 3 minutes for as long... Read More
WOD 12/21/14
10am: Olympic Lifting 11am: Endurance (NO OPEN GYM AT THIS TIME) 30 Minute AMRAP 10 Thrusters, 75/55 10 Pullups 10 Burpees *Must row 2k during... Read More
WOD 12/20/14
Back Squat: 5 x 2 (85-90%) THEN…. Complete as many reps as possible in this 12 Minute Ladder: 3 Box Jumps, 24/20 3 HR Pushups... Read More
WOD 12/19/14
Press: 3 x 3 (80-85%) Then… “Wacky Wiser Partner Friday”Complete each 5 minute round. Partners may switch back and forth between cal row and the... Read More
WOD 12/18/14
Hang Power Clean 3-3-3 15 Min Amrap of: 5 Thrusters (95/65) 7 Hang Power Cleans (95/65) 10 Sumo Deadlift High Pulls (95/65) Post Loads and... Read More
WOD 12/17/14
Romanian Deadlift: 3 x 5 Strict Pullup: 3 x Max Effort *super-set the above movements Then… 3 Rounds: 10 Deadlifts, 275/205 20 Pullups 50 Double... Read More
WOD 12/16/14
Every 30 seconds for 7 Minutes 1 Snatch 1 OHS AHAP Then…… 21-15-9 Power Snatch 135/93 HSPU (super RX=strict) Happy birthday to Zaaaaaaaaaaa, mother of... Read More
WOD 12/15/14
Front squat:3 x 3 (3sec pause) 6 rounds of; 10 wall balls 10 kbs 70/53 10 burpees 10 toes to bar Rest 1 minute between... Read More
WOD 12/14/14
10am Oly lifting 11am: endurance For time 100 double unders, 1600 meter run, 30 ohs 30 burpees over bar 30 situps, 800 meter run, 20... Read More