WOD 1/12/17
WOD 1/12/17

Over Head Squat 3-3-3   Then:   12 Min AMRAP   200 Meter Run 10 Over Head Squat 95/63 10 Toes to Ring   Post Loads and Times to Zen And Comments:  

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WOD 1/11/16

Bench Press: 3-3-3 Single Leg RDL: 6-6-6 THEN…. 18 MIN AMRAP 1000m Row 60 Box Jump Overs, 24/20 50 KB Snatches, 53/35 40 Alt Pistols Max Strict HSPU Remaining Time Conditioning for Henderson Lax Team      

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WOD 1/10/17
WOD 1/10/17

Clean 2-2-2 (do not have to be touch and go) Then… 21 Hang Cleans 135/93 21 Pullups 15 Hang Cleans 165/113 15 C2B Pullups 9 Hang Cleans 195/133 9 Bar Muscle Ups Team 6 am Scalers, Jay and Kazin, winners of the beginner division!  

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WOD 1/9/17
WOD 1/9/17

Congratulations to our Comp Winners Front squat: 3 x 3 (3 sec pause 1 & 3rd rep) For time: 100 alt KB push press 35/26 100 Grasshoppers EMOM 3 burpees WOD demo

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WOD 1/8/17
WOD 1/8/17

10am Olympic lifting 11am Endurance 50-40-30 Wall Ball Shots Situps DU *Row 1000m during WOD CASH OUT: 1 mile run Congrats to everyone to competed in the New Year Novice Comp

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WOD 1/6/16

WWPF – (26 MIN RUNNING CLOCK)   2k Row (split anyway) -(2000 reps)   Into…   42 Front Squat, 135/93 42 Toes 2 Bar (partner hangs from bar) 30 Front Squats, 165/113 30 Toes 2 Bar 18 Fronts Squats, 195/133 18 Toes 2 Bar -(2,180 reps)   Into…   AMRAP REMAINING TIME 21 Planking Burpees

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WOD 1/5/17

Hang Snatch 3-3-3   Then:   12 Strict Hand Stand Push Up 30 Double Unders 3 Hang Snatch (135/93 – Power or Full)   9 Strict Hand Stand Push Up 30 Double Unders 6 Hang Snatch   6 Strict Hand Stand Push Up 30 Double Unders 9 Hang Snatch   3 Strict Hand Stand Push

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WOD 1/4/16

Bench Press: 5-5-5   Single Leg RDL: 8-8-8 (each leg), use KB’s or DB’s   Then…   AMRAP 15 minutes   21 Deadlifts, 155/103   15 S2OH, 155/103   9 Ring Muscle Ups Swole and Flexy  

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WOD 1/3/17
WOD 1/3/17

Hang Clean 3-3-3 Then.. 20 Front Rack Lunges 115/83 15 Strict Pullups 20 Front Rack Lunges 155/103 12 Strict Pullups 20 Front Rack Lunges 185/133 9 Strict Pullups Happy birthday to Danielle!

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WOD 1/2/16

Front Squats : 3 x 3 (3 sec pause each rep)   50 – 30 – 10 reps for time of:   Burpees   V-ups  

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WOD 1/1/17

11AM Endurance WOD   Tabata Row for Calories Double Unders Weighted Planks Kettle Bell Swings   *Run 400 Meters after each excercise.   Post Your stuff to ZEN and Comments:

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