WOD 12/18/15
Wacky Wiser Partner Friday – Running Clock 0:00 – 10:00 Establish a max jerk 12:00 – 28:00 cap 25 Thrusters, 135/93 5 Rope Climbs 20... Read More
WOD 1217/18
Holiday Party tonight @ 7PM No Evening Classes Last Official Class is at 4:00PM. Coach Jim will Run an Open Gym at 5:30 for... Read More
WOD 12/16/15
10 minutes of Handstand walk practice + Triple (double) Under practice Then… 16 min AMRAP 8 Front Rack Lunges, 115/73 16 shoulder 2 OH, 115/73... Read More
WOD 12/15/15
EMOM 7 Minutes (as a complex) 1 Clean 1 Hang Clean 1 Jerk Then….. 1000m Run 20 Hang Power Cleans 185/133 15 Ring Muscle Ups... Read More
WOD 12/14/15
4 rep max back squat + 2 sets of 90% 3 rounds for time: 30 Medball sit-ups 20/14 15 Power Snatches 135/95
WOD 12/13/15
10am: Oly class 11am Endurance For Time: Run 1600m 100 DU 50 Situps 25 Ring Pushups Run 800m 75 DU 50 Situps 25 Ring Pushups... Read More
WOD 12/12/15
Hang Snatch: 15 minutes to establish a heavy single Then… For Time: 400m Run 21 Burpee Pullups 400m Run 15 Burpee Pullups 400m Run 9... Read More
WOD 12/11/15
“WWPF” 2014 Regional Team Event 7 Row 500m / 125 DU (switch movements when both partners are done) 50 Deadlifts , partner holds DL (must... Read More
WOD 12/10/15
OverHead Squat 2-2-2 Then Nancy 5 Rounds of: 400 Meter RUn 15 OverHead Squats 95/65(63) Post Loads and Times to Zen and Comments:
WOD 12/9/15
1a. Bench Press: 3 x 3 1b. Weighed Pull-up: Est a heavy weighted Pull-up Then… AMRAP 12 Minutes 6 Triple Unders 9 Kb Swings, 70/53... Read More