WOD 11/9/17
WOD 11/9/17

Over Head Squat 3-3-3   Then:   5 Rounds of:   30 Double unders 15 Kettle Bell Swings (1.5 Pood/ 1 Pood) 9 Over Head Squats (95/63)   Post Loads and Times to Zen and Comments.   Sign Up  for B4B 2017.   

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WOD 11/2/17
WOD 11/2/17

Power Snatch 2-2-2   Then   3 Rounds for time of:   400 Meter Run 15 Power Snatch 115/73 15 Box Jumps 24/20   Post Loads and Times to ZEN and Comments:  

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WOD 10/28/17
WOD 10/28/17

Back Squat 3-3-3   Then   Cindy Full of Grace   3 Full Cycles of: 4 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Air Squats) 10 Clean and Jerk (135/93)   Post Loads and Times to Zen and Comments:  

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WOD 10/26/17
WOD 10/26/17

Press 3-3-3   Then:   6 Rounds of:   14 wall Balls 12 Push Press (115/83) 10 Toes to bar   Post Loads and Times to ZEN and Comments:   Saturday Nov 11th is Barbell for Boobs.  SIGN UP HERE or click the link on the right side menu.    

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WOD 10/19/17
WOD 10/19/17

Back Squat 2-2-2   Then   Annie says Grace   50 double unders 6 clean and jerk 135/95 50 sit-ups 40 double unders 6 clean and jerks 135/95 40 sit-ups 30 double unders 6 clean and jerk 30 sit-ups 20 double unders 6 clean and jerk 20 sit-ups 10 double unders 6 clean and jerk

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WOD 10/12/13
WOD 10/12/13

Back Squat 3-3-3   Then   14 Min AMRAP   10 Kettle Bell Swings 2 Pood/1.5Pood 10 Box Jumps 24/20 10 Ring Dips   Post Loads and Times to Comments and Zen:  

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WOD 10/5/17
WOD 10/5/17

Power Snatch 2-2-2   Then   With a 20 Min Cap   Complete   750 Meter Row 50 Wall Balls 50 Pushups 30 Med Ball Situps 30 Snatch 135/93 20 Med Ball Cleans 20 Pullups   Post Loads and Times to ZEN and Comments:  

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Deadlift 5×1   Then:   75 double unders   5 Rounds of: 5 Deadlifts 275/183 7 Ring Dips 9 Bar Facing Burpees   75 Double Unders:   Post Loads and  Times to Zen and Comments:  

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WOD 9/23/17
WOD 9/23/17

Power Clean 3-3-3   Then:   3 Rounds   50 Air squats 7 Muscle Ups 15 Power Cleans 135/93   Post Loads and Times to ZEN and Comments:  

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WOD 9/21/17
WOD 9/21/17

Jerk 2-2-2   Then:   7 Rounds of 🙂   6 Push Press/Jerk 135/93 10 Dead lifts 135/93 14 Box Jumps   Post Loads and Times to Zen and Comments:  

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WOD 9/14/17
WOD 9/14/17

Over Head Squat 2-2-2   Then:   5 Rounds:   15 Pullups 12 Ring Pushups 9 Over Head Squat (95/63)   Post Loads and Times to Zen and Comments.  

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