WOD 7/1/16

WWPF – For Time 50 Synchronized Wall Ball Shots, 20/14 400m Run 40 Synchronized Hurdle Jumps, 24/20 400m Run 30 Synchronized OHS, 115/83 400m Run 20 Synchronized Target Burpees 400m Run 10 Synchronized Bar Muscle Ups 6am being weird      

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WOD 6/30/16
WOD 6/30/16

Front Squat 5-5-5 With 2 Sec Pause @ Bottom   Then:   15 Deadlifts 225/153 21 pullups 12 Deadlifts 225/153 18 pullups 9 Deadlifts 225/153 15 pullups 6 Deadlifts 225/153 12 pullups 3 Deadlifts 225/153 9 pullups   Post Loads and Times to Zen and Comments:  

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WOD 6/29/16
WOD 6/29/16

Strict Press: 3-3-3 Weighted Strict Pullups: 3 x 3 Then… 18 min AMRAP: 200m Run 4 Muscle ups 8 Kb Swings, 70/53 12 Pistols, alt 16 year old CJ Cummings recently broke the WORLD records in the clean and jerk and the total at Junior Worlds!          

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WOD 6/28/16
WOD 6/28/16

3 x 500m Row Sprints @ 0:00 5:00 and 10:00 on the clock Then…… Annie with a twist 50-40-30-20-10 Double Under Sit Up *Every 2 minutes: 5 Front Squats 185/133* Nancy and Liz    

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WOD 6/27/16
WOD 6/27/16

      Congratulations to all those who completed the 21 day Challenge! Healthlift 3×3 @ 90% Then: 4 rounds for time 2 Rope Climbs 18′ 10 Toes 2 Bar 20 Lateral Box Jump overs 24/20

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Endurance 6/26/16
Endurance 6/26/16

No Olympic Lifting Class-Coach Ryan is in Texas for USAW Youth Nationals 11 am- Endurance WOD 20 Thrusters 45/33 15 Burpees 800m Run 20 Thrusters 15 Burpees 600mRun 20 Thrusters 15 Burpees 400m Run 20 Thrusters 15 Burpees 200m Run Special guest endurance coach Kim LewReilly

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WOD 6/25/16

“Lynne” 5 Rounds: Max Bench Press, Body Wt Max Pullups *rest 3-5 minute between rounds Whatcha Bench?

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WOD 6/24/16

10 minutes to heavy Split Jerk Then… “WWPF” AMRAP 18 Minutes 50 Toes 2 bar, partner hangs 40 Planking Burpees 30 Ground 2 OH, 185/123 20 Ring Muscle-ups 10 Synchronized Wall Climbs  

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WOD 6/23/16
WOD 6/23/16

Front Squats 3-3-3 With 3 Sec Pause @ Bottom   Then:   4 Rounds of: 21 Wall Balls (20/15) 15 Power Snatch (95/63)   Post Loads and Times to Zen and Comments:  

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WOD 6/22/16
WOD 6/22/16

Strict Press: 3 x 5 Strict Pullups: 3 X ME Then… AMRAP 12 Minutes 10 Shoulder 2 OH, 135/93 20 OH walking Lunges, 45/25 50 DU *You must take the plate off your bar for the OH lunges and reload for the S2OH S2OH Nate        

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WOD 6/21/16
WOD 6/21/16

EMOM 5 Minutes (as an unbroken complex) 2 Hang Power Cleans 2 Hang clean (full depth) Then….. 3 Rounds 400m Run 30 Sit Ups 20 Pushups 10 Hang Cleans (full depth) 165/113  

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WOD 6/20/16

Deadlift 3 x 5 @80% of 1RM Then Kettlebell Complex (2 rounds) Perform 30 secs of each (30 sec left & 30 sec right) One arm swing Clean Snatch Push Press Front Squat Rest one minute and repeat

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