WOD 4/21/15
15 Minutes to work up to a heavy Bear Complex (1 time through) 1 Power Clean 1 Front Squat 1 Jerk 1 Back Squat 1... Read More
WOD 4/20/15
Week 4 Back Squat deload 3×3@ 60% 3×3@65% 3×3@70% The J-Cogs 3 rounds for time: 4 Power Cleans 185/123 20 Pistols 82 Double-Unders Happy... Read More
WOD 4/19/15
Reminder: No Olympic Lift class today. Coach Ryan will be attending a seminar from some of the best lifters in the US. 9am-11am- Open Gym... Read More
WOD 4/17/15
For Time: 21 Deadlifts, 225/155 50 Double Unders 400m Run 15 Deadlifts 50 Double unders 400m Run 9 Deadlifts 50 Double Unders 400m Run Ladies,... Read More
WOD 4/17/15
EMOM 7 Minutes Power Snatch + 2 Hang Power Snatches Then… “Wacky Wiser Partner Friday” 800m Relay Ball Run, 20/14 (400m each person) 60-40-20 Wall... Read More
WOD 4/16/15
Over Head Squat 1×5 @ 60% 1×5 @ 70% 3×5 @ 80% Then: 12 Min Nate 2 Muscle Ups 4 Hand Stand Pushups 8 KettleBell... Read More
WOD 4/15/15
1a. Bench Press: 3 x 8 1b. Bent over Row: 3 x 8 – Nice work on the RDL progress over the past few months.... Read More
WD 4/14/15
EMOM 7 1 Clean (full depth) 1 Front Squat 1 Jerk Then…. 4 Rounds 5 Clean and Jerk (full depth clean) 185/135 7/10 Strict Pullups... Read More
WOD 4/13/14
Back squat : Week 3 1 x 5 @ 75% 2 X 5 @80% 3 x 5 @ 85% THEN… For Time: 30 Kettlebell snatches... Read More
WOD 4/12/15
10am Olympic Lifting 11am Endurance Endurance WOD For Time: 400m Run 50 SDHP, 53/35 400m Run 50 Box Jumps, 24/20 800m Run 50 Push-ups 400m... Read More