2015

Power Snatch 3-3-2-2-1-1-1 Then 15 Min Amrap. Power Snatch Cindy 3 Power Snatch 5 Pullups 10 Pushups 15 Airsquats *Every Three Rounds Increase Snatch 10lbs.... Read More

“WWPF” 0:00 – 6:00 Establish 2 RM Front Squat 8:00 – 18:00 10 Min AMRAP 30 Alt Kb Snatches (from floor), 70/53 30 Pullups, (partner... Read More

Push Press 3-3-3 Then: 30 Double Unders 40 Wall Balls 40 Situps 30 Double Unders 30 Wall Balls 30 Situps 30 Double Unders 20 Wall... Read More

Bent Over Row: 3 x 5 Strict HSPU: 3 x M.E. Then…. For Time: 21 G2OH, 95/63 21 Box Jump Overs, 24″/20″ 15 G2OH, 135/93... Read More

EMOM 7 1 Snatch 3 OHS Then…… From 2013 Regionals: 30 Burpee Ring Muscle Ups for time *Scale with 70 Burpee pullups* Jane C in... Read More

5 RM Back squat then 2 sets at 90% AMRAP 10 min 3 Handstand Push-ups 8 Toes to bar 5 Pull-ups

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD IN GROUPS OF 3, ROTATE MOVEMENTS WHEN ROWER REACHES 500M AMRAP 30 Minutes 500m... Read More

Strict Press 2-2-2 Then…. Tabata Stuff- 8 rounds 20 seconds of work followed by 10 seconds of rest 10m Farmer Carry  140/106 Push Up Box... Read More

Wacky Wiser Partner Friday “Turkey Burn”-Running Clock 0:00 – 8:00 Snatch + Hang Snatch: Est 1Rm 10:00 – 28:00 Run 1600m + Row 1600 (mix... Read More

Happy Thanks Cleans-Giving 8am and 10am Classes only Today. Appetizers: Power Clean 2-2-2 Cleans-Giving Dinner  5 Servings of:   4 Turkey Getups (35#Toms/25#Hens) 8 Hang... Read More