WOD 10/13/14

Week 4 Bench press: find 5 rep max Then… 2×5 @ 90% 16 Min AMRAP, switch movements EMOM KB snatches , alternating arms 70/53 Cal Row Happy birthday to Amy Gaga and Matt Giunta!

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WOD 10/12/14

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD with Coach Brian 1200m Run 100 Double Unders 21 Front Squats 115/75 21 Toes to Bar 800m Run 75 Double Unders 15 Front Squats 15 Toes to Bar 400m Run 50 Double Unders 9 Front Squats 9 Toes to Bar Endurance class with this

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WOD 10/11/14

3 Rounds: Fight Gone Bad Format 1 Min Stations: Push Press, 115/75 Shuttle Run Air Squats Push-Ups Row for Cal. *Rest 1 minute after all stations are complete Post total reps to Zen Planner    Happy Birthday Devon!

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WOD 10/10/14

 Overhead Squat: 3-3-3 Then… “WaCkY wIsEr PaRtNeR fRiDaY” 42 Hang Snatch, 115/85 200 Double Unders 6 Rope Climbs 30 Hang Snatch 150 Double Unders 4 Rope Climbs 18 Hang Snatch 100 Double Unders 2 Rope Climbs Next Saturday Oct 18th – ALL LEVELS WELCOME! 9:00 am – 9:45 am: Registration (heat sign-up) 9:50am: Movement Standards

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WOD 10/9/14

Deadlift 5×1 Then: 8 Min EMOM (scale for success) 3 Deadlift 275/185 10 pushups 2 Min Rest Then: 8 Min AMRAP 200 Meter Run 9  KB Swings (70/53) 5 Strict Pullups (1 round = 15 reps) Post Loads and Reps to Comments and Zen

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WOD 10/08/14

Skill EMOM 7 Min: 30′ Handstand Walk (handstand shoulder touches) 8 Pistols Then… AMRAP 15 Minutes: 20 Wall Ball Shots, 20/14 (10ft) 15 Toes 2 Bar (scale = situps) 10 Box Jumps (step-down), 24/20 *2oom run at 0:00, 5:00, 10:00 HAPPY BIRTHDAY M.B.!      

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WOD 10/7/14

Front Squat 5-5-5@80% Then…. 3 Rounds 400m Run 7 Ring Muscle Ups (sub with 15 pullups and 10 dips per round)   TJ and Ryan watch as Daniel warms up snatches at The Hookgrip Classic

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WOD 10/6/14

Bench Press: establish 10rep Max (heavier than last week) Then… 2×10 @90% Between each set complete a max effort strict pull-up. 4 Rounds for time 10 Power Cleans 135/95 10 Alt. Front Rack Lunge Congratulations to Coach Jenny on her win at the Hookgrip Classic!

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WOD 10/5/14

10 am- Olympic Lift Class 11 am- Endurance WOD AMRAP 30 Minutes 10 OHS 115/75 15 Pullups 30 Double Unders *Run 1 Mile at the start of the 30 minute clock *Run 800 meters at 15 minutes *Sprint 400 at 30 minutes   Reverse Crossfit Kids?  Za is coached by Micah.

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WOD 10/4/14

21-15-9-6-3 Wallball 10 ft 20/14 Kettlebell One Arm Alt Swings (Russian) 53/35 3-6-9-15-21 Medball Cleans 20/14 Burpees

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WOD 10/03/14

Snatch: 2-2-2 (90%) Then… “Wacky Wiser Partner Friday” For Time:  500m Row (partner 1)/ 400m Run (partner 2) 50 Pistols (split reps anyway) 400m Run (partner 1) / 500m Row (partner 2) 50 Toes 2 Bar (split reps anyway) 500m Row (partner 1) / 400m Run (partner 2) 50 Snatches, 115/75 (split reps anyway) 400m

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WOD 10/2/14

Heavy Thrusters 2-2-2-1-1-1 Then: 30 pushups 10 Thrusters 135/95 50 Situps 8 Thrusters 135/95 40 Situps 6 Thrusters 135/95 30 Situps 4 Thrusters 135/95 20 Situps 2 Thrusters 135/95 10 Situps 30 Pushups Post Loads and times to comments and Zen:

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888-338-9366
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