WOD 3/1/16
Power Snatch 3-3-3 Then…. AMRAP 12 Minutes 200m Run 10 Toes through Rings 5 Power Snatch 135/93 16.1 in action
WOD 2/29/16
Congratulations to our ladies 1st place MB and 2nd J-cogs! From a comp at CF Deleware Valley this weekend. 3 Rep Max Front Squat then... Read More
WOD 2/28/16
9am: Open 16.1 10am: Oly Class – NO OPEN WOD! 11am: Endurance Class Only Enduro WOD 3 x 800m Row 3 x 800m Run... Read More
WOD 2/26/16
Open WOD 16.1 AMRAP 20 Minutes 25-ft. overhead walking lunge 95/65 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Masters 55+ and Teens 14-15... Read More
WOD 2/26/16
EMOM 5 Minutes 2 Hang Power Snatch 1 OHS Then… “WWPF” 42-30-18 Hang Power Snatch, 95/63 Alt Box Jumps, 24/20 *Complete 6 rope climbs (after... Read More
WOD 2/25/16
Back Squat 2-2-2 Then 12 Min AMRAP of: 4 Strict Pullups 7 Ring Pushup 10 Hang Squat Clean 95/65 Post Loads and times to Zen... Read More
WOD 2/24/16
Snatch Grip RDL: 3 x 5 Weighted Pull-ups: 3 x 5 Then… 14 minutes AMRAP 2 Muscle -ups 4 HSPU 6 KB Swings, 70/53 8... Read More
WOD 2/23/16
EMOM 5 Minutes 2 Power Cleans (Do not have to be touch and go) 1 Push Jerk Then…. Jackie 1000m Row 50 Thrusters 45lbs 30... Read More
WOD 2/22/16
Coach Jenny at USAW Senior Trials! 3 rep max Front Squat then 2 sets of 3 at 90% Death by… Burpees to a 6″ Target
Endurance WOD 2/21/16
Reminder: Endurance WOD is at 10 am today. No olympic lifting class 1Mile Cash In Complete in any order: 50 OHS 115/73 50 Box Jumps... Read More