WOD 4/11/17
EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then…. 30 Chest to Bar Pullups 10 Power Snatch 115/73 15 Bar Muscle Ups 8 Power Snatch... Read More
WOD 4/10/17
Bulgarian Split Squat 3×8 per leg Then… 5 rounds 20m bear crawl 10 Ring push-ups 20 cossack squats 53/35 Congrats to Carrissa on her first... Read More
Enduro 4/9/17
9am- 11am- Open Gym 10 am- Olympic Lift Class 11 am- Endurance In any order, complete the following: 2 mile Run 2000m Row 200 Double... Read More
WOD 4/8/17
Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups 5 Min Rest Then….. 3 Rounds 400m Run 10 DB Snatches (full depth squat) 50/35 Great job... Read More
WOD 4/7/17
WWPF 60 Power Snatches, 105/63 30 T2B (partner hangs from bar) 12 Rope Climbs, alt 40 Power Snatches, 135/83 30 T2B (partner Hangs... Read More
WOD 4/6/17
Front Squats 2-2-2 Then: 75 Double Unders 21 Front Squats 115/83 21 Push Press 115/83 50 Double Unders 15 Front Squats 15 Push... Read More
WOD 4/5/17
3 x M.E. Body Weight Bench Press 3 x M.E. Strict Chin Ups Then… 14 Min AMRAP 200m Run 12 KB Swings,... Read More
WOD 4/4/17
15 Minutes to work up to a heavy complex: 3 Hang Cleans 1 Jerk Then…. 30 Burpee Bar Muscle Ups for time Or 75 Burpee... Read More
WOD 4/3/17
1 rep max Back Squat Then 3 rounds for time 20m reverse DB lunges 50/35 10 manmakers 50/35
Enduro 4/2/17
9am-11am- Open Gym 10 am- Olympic Lift Class 11 am- Endurance WOD 1 Mile Run 400m Farmer Carry 50 Situps 50 Double Unders 800m Run... Read More