March 2016

Reminder: No Olympic Lift Class today Open Gym/16.3WOD -9 am-11 am Endurance WOD 11 am 4 Rounds 400m Run 30 Double Unders 20 Box Jumps... Read More

AMRAP 7 Minutes 10 Power Snatch 75/55 3 Bar Muscle Ups

EMOM 5 Minutes 3 Power Snatches, T&G Then… “Wacky Wiser Partner Friday” 400m Ball Run Relay (200m increments) 30 Synchronized Wall Ball Shots, 20/14 400m... Read More

Power Clean 2-2-2 Then: 5 Rounds of 21 Double Unders 10 Power Cleans 135/95 10 Box Jumps Post Loads and Times to Zen and Comments:

Clean Grip RDL: 3 x 3 Front Plank x ME Then… For Time: 200m Run 21 Deadifts, 225/155 21 Burpees over bar 200m run 15... Read More

15 Minutes to work up to a heavy Jerk (any way) Then…. AMRAP 15 Minutes 400m Run 5 Ring Muscle Ups (or 10 Pullups and... Read More

2 RM Front Squat then 2 sets of 90% 3 rounds for time 30 sit-ups 20 alt step-ups with a KB 35/26 10 alt single... Read More

9-10 am- Open WOD 16.2 Must be done by 10am class! 10 am- Olympic Lifting 11 am- Endurance NO OPEN GYM 800m Run 21-15-9 Wall... Read More

Open WOD 16.2 or, if not signed up for The Open 12 Minute AMRAP of 25 t2b, 50 Double Unders, 10 Squat Cleans 95/65 Beginning... Read More

EMOM 5 minutes 1 snatch + 3 OHS Then… WWPF 50-40-30-20-10 Cal Row Shoulder 2 OH, 135/93 16.2 Toes 2 Bar Double Unders Squat Cleans... Read More