WOD 8/11/18
Push Press 3-3-3 Then: 14 Min AMRAP of: 10 Push Press 95/63 10 Med Ball Sit Ups 20/15 10 Burpees Post Loads and Times to ZEN and Comments:
WOD 8/9/18
15 Min To work Up to Heavey Power Snatch Then: 50 Dumbbell Snatch 50/35 50 Double Unders 40 Dumbbell Snatch 40 Double Unders 30 Dumbbell Snatch 30 Double Unders 20 Dumbbell Snatch 20 Double Unders 10 Dumbbell Snatch 10 Double Unders Post Loads and Times to Zen and Comments:
WOD 8/2/18
Over Head Squat 3-3-3 Then: 12 Min AMRAP of: 7 OHS (115/83) 10 Toes Through Rings 200 Meter Run Post Loads and Times to ZEN and Comments:
WOD 7/26/18
Over Head Squat 2-2-2 Then 7 Rounds of 7 Thrusters 95/63 7 Box Jumps 24/20 7 Pullups Post Loads and Times to ZEN and Comments:
WOD 7/21/18
Power Snatch 2-2-2 Then: 15 Min Amrap of: Power Snatch Cindy 1 Round of cindy 5 pullups 10 pushups 15 airsquats 1 Power Snatch Cindy round 2 2 power snatch Cindy round 3 3 Power Snatch etc.. etc.. for 15 Min.
WOD 7/19/18
Power Clean 3×2 Then: 4 Rounds of: 50 Double Unders 15 Power Cleans 135/93 Post Loads and Times to ZEN and Comments:
WOD 7/12/18
Deadlift 7×1 Then: 5 rounds: 10 Deadlifts 225/153 15 wall balls 20/14 20 Kettle Bell Swings 53/35 Post Loads to ZEN and Comments:
WOD 7/5/18
Press 3×5 Then: 5 Rounds of: 10 Burpee Dumbbell Deadlifts (50/35) 20 Box Jumps 24/20 10 Dumbbell Push Press (50/35) Post Loads and Times to ZEN and Comments:
WOD 6/30/18
Saturday Schedule: 8am and 9am: Crossfit Class 10am to 11am: Open Gym 11am: Team comp and Fundraiser to help send Evan Haines to the the CrossFit Games. Deadlift 3×2 Then: 5 Rds of: 12 Deadlifts (135/95) 10 Hang Power Cleans (135/95) 6 Front Squats (135/95) 4 Shoulder to Overhead (135/95)
WOD 6/28/18
Hang Clean 3×2 Then: 15 Min Amrap 3 Hang Squat Clean 155/103 6 Hand Stand Pushups 12 Kettle Bell Swings 70/53 24 Double Unders Post Loads and Times to ZEN and Comments:
WOD 6/21/18
Back Squat 3-3-3 Then: AMRAP 14 Min 12 Med Ball Cleans (20/14) 10 Ring Push Ups 8 Box Jumps Post Loads and Times to Zen and Comments:
WOD 6/14/18
Back Squat 2-2-2 3 Rounds of: 10 Chest To Bar Pullups 15 Power Cleans 135/93 25 Wall Balls Post Loads and Times to ZEN and Comments: