WOD 10/13/15
15 Minutes to a heavy Snatch Then…… 1000m Row 30 OHS 135/93 20 Ring Muscle Ups Happy birthday to Amy Gaga and Matt Giunta!
WOD 10/12/15
Test: Back Squat 1 RM Then…..WOD 3 from Wodapalooza AMRAP 7 Minutes 21-15-9 HSPU C2B Pullup MB and Steph taking 2nd place at The Lumber... Read More
WOD 10/11/15
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance AMRAP 30 Minutes 800m Run 15 Burpee Pullups 50 Double Unders Congrats to all... Read More
WOD 10/10/15
5 min EMOM Clean + Hang Clean + Jerk Then… For Time: “Helen Sprint” 12oom run 63 Kb Swings, 53/35 36 pullups Attention Ladies: CFWC... Read More
WOD 10/9/15
5 Min EMOM Snatch + Hang Snatch + OHS Then… “WWPF” AMRAP 16 Mintues 60 Cal Row / Partner holds DL, 225/153 40 T2B /... Read More
WOD 10/8/15
Front Squat 1-1-1 Then: 4 Rounds of: 200 meter Run 12 Burpee over Bar 10 Power Snatch 135/93 Post Loads and Times to comments and... Read More
WOD 10/7/15
1a RDL: 3 x 3 1b Weighted Strict Pullup: 3 x 3 Then… For Time: Break reps/order anyway 1 Mile Run 125 DU 50 Shoulder... Read More
WOD 10/6/15
15 Minutes to work up to a heavy Clean and Jerk (any way) Then….. AMRAP 12 Minutes 4 Ring Muscle Ups 8 Front Rack Lunges... Read More
WOD 10/5/15
5RM Back Squat then… 2 sets at 90 % On the Minute for 10 min: Odd: 12 kbs 53/35 Even: 12 burpees
WOD 10/4/15
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance 5 Rounds 400m Row 400m Run 30 Double Unders 15 T2B 2 Minute rests between... Read More