WOD 12/1/15
EMOM 7 1 Snatch 3 OHS Then…… From 2013 Regionals: 30 Burpee Ring Muscle Ups for time *Scale with 70 Burpee pullups* Jane C in... Read More
WOD 11/30/15
5 RM Back squat then 2 sets at 90% AMRAP 10 min 3 Handstand Push-ups 8 Toes to bar 5 Pull-ups
WOD 11/29/15
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD IN GROUPS OF 3, ROTATE MOVEMENTS WHEN ROWER REACHES 500M AMRAP 30 Minutes 500m... Read More
WOD 11/28/15
Strict Press 2-2-2 Then…. Tabata Stuff- 8 rounds 20 seconds of work followed by 10 seconds of rest 10m Farmer Carry 140/106 Push Up Box... Read More
WOD 11/27/15 – 6am, 9:30am, Noon, 4pm Classes Only
Wacky Wiser Partner Friday “Turkey Burn”-Running Clock 0:00 – 8:00 Snatch + Hang Snatch: Est 1Rm 10:00 – 28:00 Run 1600m + Row 1600 (mix... Read More
WOD 11/26/14
Happy Thanks Cleans-Giving 8am and 10am Classes only Today. Appetizers: Power Clean 2-2-2 Cleans-Giving Dinner 5 Servings of: 4 Turkey Getups (35#Toms/25#Hens) 8 Hang... Read More
WOD 11/25/15
Bench Press: 3 x 5 Weighted Ring Row: 3 x 5 Then… Complete Reps: 10-9-8-7-6-5-4-3-2-1 Front Squat, 135/93 S2OH, 135/93 Toes 2 Bar Holiday Class... Read More
WOD 11/24/15
AMRAP 7 Minutes 10 Calorie Row 10 Burpees over back of rower 3 Minute Rest AMRAP 7 Minutes 7 Strict HSPU 7 Strict Pullups 3... Read More
WOD 11/23/15
5 RM Back Squat then 2 sets at 90% Then: 30-20-10 Power Clean 135/93 V-ups Ring Push-ups
WOD 11/22/15
10 min EMOM 100 Meter Sprints 2 min Break Rowing with a Partner Max Calories in 10 Minutes 2 Min Break 5 Minute EMOM 100... Read More