WOD 9/26/16
WOD 9/26/16

Find 8rep max Back Squat then complete 2 sets of 8 at 90% For time: 45 Thrusters 95/63 45 Pull-ups 

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WOD 9/25/16
WOD 9/25/16

*No Olympic Lift class today*   9 am- 11 am- Open Gym   11 am- Endurance WOD   1000m Run 15 Goblet Squats 53/35 15 SDHP 53/35 800m Run 15 Goblet Squats 53/35 15 SDHP 53/35 600m Run 15 Goblet Squats 53/35 15 SDHP 53/35 400m Run 15 Goblet Squats 53/35 15 SDHP 53/35 200m

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WOD 9/24/16
WOD 9/24/16

Push Press 3-3-3   Then:   30 Walking lunge 21 Push Press 21 pullups 30 Walking lunge 18 Push Press 18 pullups 30 Walking lunge 15 Push Press 15 pullups 30 Walking lunge 12 Push Press 12 pullups 30 Walking lunge 9 Push Press 9 pullups 30 Walking lunge 6 Push Press 6 pullups  

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WOD 9/23/16
WOD 9/23/16

“WWPF” 2000m Row 20 Burpee Bar MU 50 DU / 50 DU 1500m Row 15 Burpee Bar MU 50 DU/ 50 DU 1000m Row 10 Burpee Bar MU 50 DU/ 50 DU 500m Row 5 Burpee Bar MU 50 DU/50 DU Rowing Gone Bad        

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WOD 9/22/16
WOD 9/22/16

OverHead Squat 2-2-2   Then:   7 Rounds Of:   4 Hand Stand Pusups 7 Over Head Squat (95/63) 10 Box Jumps   Post Loads and Times to ZEN and Comments:  

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WOD 9/21/16

Jerk: 3-3-3 Weighted Ring Row: 3-3-3 Then… For Time: 21 Kb Snatch, 70/53 15 Weighted Situps, 20/14 Run 100m 18 Kb Snatch 15 Weighted Situps Run 100m 15 Kb Snatch 15 Weighted Situps Run 100m 12 Kb Snatch 15 Weighted Situps Run 100m 9 Kb Snatch 15 Weighted Situps Run 100m 6 Kb Snatch 15

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WOD 9/20/16

EMOM 7 Minutes 1 Power Clean 1 Jerk 1 Power Clean 1 Jerk Then…. 5 Clean and Jerk 135/93 5 Ring Muscle Ups 200m Run 4 Clean and Jerk 155/103 4 Ring Muscle Ups 200m Run 3 Clean and Jerk 185/113 3 Ring Muscle Ups 200m Run 2 Clean and Jerk 215/133 2 Ring Muscle

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WOD 9/19/16

Find your​ 10rm Back Squat then 2 sets of 90% 3 rounds for time 15 Thrusters 95/63 15 Chest to Bar Pull-ups 

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WOD 9/18/16

10 am-Olympic Lifting 11 am- Endurance WOD 4 Rounds 800m Run 20 HR Pushups 30 Sit Ups 20 Box Jumps 24/20 Congrats to everyone who competed yesterday!

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WOD 9/17/16

Front Squat: 5-5-5   Then…   For Time:Β  5 Front Squats,Β 95/63 50 DU 10 Front Squats 40 DU 15 Front Squats 30 DU 20 Front Squats 20 DU 25 Front Squats 10 DU Are you Fundraising?      

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WOD 9/16/16

WWPF AMRAP 25 Minutes 400m Run 50 Strict HSPU 400m Run 40 c2B Pullups 400m Run 30 Snatches 135/93 400m Run 20 Bar Muscle Ups 400m Run 10 Rope Climbs 15′ Amie, Shannon and TJ are heading to University Nationals next weekend in New Orleans!

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WOD 9/15/16

Clean 2-2-2 (practice full depth, T&G optional)   Then:   400 Meter Run 21 Cleans (135/93) 21 Toes To Bar 300 Meter Run 15 Cleans 15 Toes To bar 200 Meter Run 9 Cleans 9 Toes To Bar   Post Loads and Times to Comments and Zen:   Sign up now for Barbells for Boobs

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