WOD 11/16/17
WOD 11/16/17

Back Squat 1-1-1-1-1   Then:   For Time   30 Wall ball (20/15) 30 Sumo Deadlift HighPull (75/53) 30 Box Jump (24/20) 30 Push Press (75/53) 300 Meter Run   20 Wall ball 20 Sumo Deadlift HighPull 20 Box Jump 20 Push Press 200 Meter run   10 Wall ball 10 Sumo Deadlift HighPull 10

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BarBells For Boobs 11/11/17
BarBells For Boobs 11/11/17

Barbells For Boobs.   There will be no 8 or 9 am classes today. Registration will open at 9:15 am. Heats will start at 10 am and run every 15 minutes until everyone has participated Kids heat will be at 11am.   Sign Up and Donate Now HERE or donate at Registration   “Grace“ For

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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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