WOD 1/25/17

Bench Press: 3 x 3 Single Leg RDL: 3 x 8 (each leg) Then… “Karen” 150 Wall balls, 20/14 (10′) *EMOM: Death By Strict Pullups Bench Press Day!

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WOD 1/24/17

Snatch 2-2-2 (Does not have to be touch and go) Then…. AMRAP 15 Minutes 400m Row 30 Burpee Box Jumps 20 Snatches 135/93 10 Ring Muscle Ups Happy birthday to Amie the Terncoon!

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WOD 1/23/17

The look we expect when you’re working hard at fitness…share a post on our facebook page of your best pain face! 10 Rep max Back Squat then 2 sets at 90%. 4 rounds for time of 5 Clean grip muscle snatches 95/63 5 push presses 5 barbell step ups left/right 20/16″ 5 deadlifts 5 kness

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WOD 1/22/17

10am: Oly Class 11am: Endurance 35 Min Clock 1 mile Run W/Remaining Time…. Cindy: 5 Pullups 10 Pushups 15 Squats Run 400m when the clock it’s 15:00, 20:00, 25:00, 30:00   Low Attendance Alert for Gary. Where you at?

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WOD 1/21/17

                        Bear Complex: Perform 5 rounds of 7 sets (complexes) of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press Rules: Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set. Goal

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WOD 1/20/17

WWPF- Running Clock   0:00 – 10:00Β  Establish a max Jerk   12:00 – 24:00 AMRAP 12 min 15 Synchronized T2B 30 Front Squats, 155/103 (must alternate every 5 reps and partner must stay in front rack) 50 DU / 50 DU   26:00 – 32:00 AMRAP 6 Min Rope Climbs   When Partner Friday

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WOD 1/19/17

DeadLift 2-2-2   Then:   5 rounds of   200 Meter Run 7 Deadlifts 275/183 15 box jumps   Post Loads and Times to ZEN and Comments:  

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WOD 1/18/17

Bench Press: 3 x 5 reps Single Leg RDL: 3 x 5 reps (each leg)   Then…   AMRAP 14 Minutes 21 Wall Ball Shots, 20/14 15 HR Push-ups 9 Power Snatches, 135/93   warmer days ahead    

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WOD 1/17/17

15 Min to a heavy Squat Clean Thruster Then.. 21 Thrusters 135/93 21 Chest to Bar Pullups 15 Thrusters 165/113 15 Bar Muscle Ups 9 Thrusters 185/133 9 Ring Muscle Ups Tomorrow is TJ’s birthday!

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WOD 1/16/17

Congratulations to all our members who competed this weekend at Wodapalooza! Test 1 rep max Front Squat  Then for time: 10 – 1 KB Sumo Deadlift High Pull 70/53 Handstand Push-ups  Between every round 3 burpee box jumpovers 30/24 After the WOD thank Mike Ciunci 😉

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WOD 1/15/17
WOD 1/15/17

10am Oly 11am: Enduro   8 MIN AMRAP 8 burpees 8 Med Ball Situps 8 Pullups   —–1 min rest——-   8 MIN AMRAP 20 Cal Row 15 Box Jumps 10 Push Press   ——1 min rest——-   8 MIN AMRAP 50 DU 10 T2B 10 Pushups        

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WOD 1/14/16

15 minutes to a heavy Power Snatch:   Then…   Power Snatch Elizabeth   21-15-9   Power Snatch,Β 115/73   Ring Dip   Krazy Kazin in the dark place

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