WOD 3/26/16

8 am- Class 9 am- Class 10 am-12:30pm Open Gym 16.5 21-18-15-12-9-6-3 Thruster 95/63 Burpee *Scaled and Masters 55+  65/45 *Scaled Masters 45/35 *Teen 65/45

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WOD 3/25/16

EMOM 5 minutes 20 Double Unders + 3 deadlifts Then… 2014 Team Regionals Event 500m Row / 125 Du (switch) 50 Deadlifts, 275/185, (Partner holds deadlift & alt every 5 deadlifts) 50 Toes 2 Bar, (Partner hangs from bar & must alt every 5 reps) 16.5 is……. A REPEAT!      

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WOD 3/24/16

OverHead Squat 2-2-2 Then: 15 Min Amrap of: 200 meter Run 5 Strict Pullups 7 Power Snatch (95/63) 9 OverHead Squat (95/63) Post Loads and Reps Completed to ZEN and Comments:

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WOD 3/23/16

Press: 5-5-5 Then… For time: 15 Shoulder 2 OH, 155/103 30 Alt Pistols 60 Over the Box Jumps, 24/20 30 Toes 2 Bar 15 Shoulder to OH The Hutch      

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WOD 3/22/16

EMOM 7 Minutes (as a complex, unbroken) 1 Power Clean 2 Hang Power Cleans Then…. 9-7-5 Bar Muscle Up (scale with jumping bar muscle up) Power Clean 185/133 Happy birthday to The Big Raghu!  

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WOD 3/21/16

                    The Bix modeling. Test for a new 1 Rep Max Front Squat! Then: 3 rounds 10 squat clean thrusters 95/63 5 rope climbs

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WOD 3/20/16

9am: Open Gym for 16.4 10am: Olympic Lifting with special guest Coach Jenny Butler 11am: Enduro WOD 5 Rounds- Fight Gone Bad Style 1 Min Max DU 1 Min Max Situps 1 Min Max KB Swings, 53/36 1 Min Max Burpees 1 Min Max Goblet Squats 2 Min Rest after each round Make sure you

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WOD 3/19/16

Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row *55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target   Scaled *55 hand release push-ups instead of

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WOD 3/18/16

Power Snatch: 2-2-2 Then… WWPF – For Time Run 400m, (partners run together) 50 Alt Box Jumps, 24/20 Run 400m, (partners run together) 30 Alt Power Snatches, 115/73 Run 400m, (partners run together) 10 Alt Rope Climbs, 15″ Tonight at 7pm!  

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WOD 3/17/18

Back Squat 3-3-3 Then: 5 Rounds: 10 Dead Lifts (155#/105#) 7 Hang Cleans (155#/105#) 4 Ring Muscle Ups Post Loads and Time to Zen and Comments:

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WOD 3/16/16

RDL: 3 x 3 (Snatch Grip) Weighted Pushups: 3 x 5 Then… 21 Toes 2 Bar 9 Squat Snatches, 135/93 15 Toes 2 Bar 7 Squat Snatches 9 Toes 2 Bar 5 Squat Snatches Duncan pondering what 16.4 is        

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WOD 3/15/16

3 x 500m Row Sprints Then….. 100 Air Squats 90 Double Unders 80 Sit Ups 70 Double Unders 60 Burpees 50Double Unders 40 KB Swings 53/36 30 Double Unders 20 Strict Pullups 10 Double Unders Baby and Mom doing ring muscle ups

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888-338-9366
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