WOD 9/23/13

Press: 3 x 3 Then… 100 Hollow Body Rocks 100 Superman Rocks Then… 3 Rounds For Time: 1 Rope Climb 15′ (Legless) 10 Alternating KB shoulder to Overheads 53/35 (You will clean the KB or DB to shoulder then Press/Push Press/Jerk the weight to overhead) 20 Box Jumps 24/20    

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WOD 9/22/13

9am Yoga 10am Open Gym 11am Endurance Barbara 5 Rounds 20 pullups 30 pushups 40 situps 50 squats Rest 3 min between rounds. Post times of each round to comments:

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WOD 9/20/13

50 Walking Lunges 20 Overhead Squats, 95/65 lbs 20 V-ups 50 Walking Lunges 15 Overhead Squats, 95/65 lbs 15 V-ups 50 Walking Lunges 10 Overhead Squats, 95/65 lbs 10 V-ups

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WOD 9/20/13

Back Squat: 5 x 3 (12 min) Then… Partner AMRAP 15 Minutes: 20 Wall Ball Shots, 20/14 20 Pull-ups 20 Pistols 20 KB Snatches, 53/35 (Alt Arms) *This workout runs  like the Regionals Team WOD from this past year. Partner 2 may start Wall Ball Shots when partner 1 finishes the pullups. Partner 2 may

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WOD 9/19/13

Deadlift 7×1 Then Mr Joshua (lite) 3 Rounds of 400 meter run 30 situps 15 Deadlift (250/175) 5pm Mobility: Class Canceled for tonight! 7:30 Strength Class Post loads and times to comments:  

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WOD 9/18/13

5 Min EMOM: 3 Power Snatches, Heavy Then… 3 Rounds: 400m Run 21 Power Snatches, 95/65 12 HSPU * Cash Out= 100DU   Please Wipe down everything you touch after using. This includes Pull-up bars, med balls, KB, Barbells, rings, ect…. If everyone does a little, we can help avoid the Plague!      

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WOD 9/17/13

Front Squat 3-3-3 Then…. With a 10 minute cap Fran 21-15-9 Thruster 95/65 Pullup Then….. After a 5 Minute Rest 12-9-6 Thruster 95/65 Pullup  

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WOD 9/16/13

15 min to establish a ME Box Height Jump AMRAP in 15 mins of: 5 Barbell Rollouts 5 Power Cleans 115/85 lbs 5 Push Press, 115/85 lbs

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WOD 9/15/13

9am: Yoga 10am: Open Gym 11am: Endurance Endurance WOD: 800m sprint x 2 (5min rest) Then… “6-6-6” 20 Min EMOM (Every Min On The Minute) 6 SDHP, 70/53 6 Wall Ball Shots, 20lb/14lb (10ft/8ft) 6 Pull-ups        

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WOD 9/14/13

8am: Beginners 9am: Regular class 10am: Oly Class Back Squat: 5-5-3-3-1-1-1 Then… 12 Min Ladder: KB Swing, 53/35 Pull-up 10m Cone Run *Reps will increase is accents of 3 each round.     JOIN OUR TEAM AND SAVE A PAIR!  CLICK HERE TO GET STARTED! Visit our News & Events page for more Details!  

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WOD 9/13/13

Hang Power Snatch: 3-3-3 Then… 13 min AMRAP: 13 Hang power Snatches, 115/85 13 Box Jumps, 30/24 *partners will switch movements every round            

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WOD 9/12/13

Hang Power Clean 3-3-3 15 Hang Power Clean 155/110 21 Ring Pushups 12 Hang Power Clean 155/110 21 Ring Pushups 9 Hang Power Clean 155/110 21 Ring Pushups 6 Hang Power Clean 155/110 21 Ring Pushups 3 Hang Power Clean 155/110 21 Ring Pushups 7:30 Strength Bench Press 5×5 Hang Power Clean 3×3 Post Loads

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