WOD 8/19/15
1a. RDL: 3 x 5 1b: Weighted Strict Pullups: 3 x5 Then… 14 min AMRAP 30 DU 20 SDHP, 70/53 (KB) 10 Push Press, 95/63... Read More
WOD 8/18/15
Power Snatch 2-2-2 Then…. 8 Power Snatches 135/93 8 Bar Muscle Ups 300m Run 6 Power Snatches 6 Bar Muscle Ups 300m Run 4 Power... Read More
WOD 08/17/15
Functional Fitness at it’s Best with 6am Debbie G.! 10 RM Max Back Squat Then 2 sets at 90% 3min AMRAP 10 Double Russian style... Read More
WOD 8/16/15 – No Oly Class
10am: Open Gym 11am Endurance 1 mile run 50 DU 25 burpees 800m run 50 DU 25 burpees 400m run 50 DU 25 burpees 1... Read More
WOD 8/15/15
Split Jerk: 2-2-2 Then… For Time: 600m Run 50 KB Swings, 70/53 40 Med Ball Situps, 20/14 30 Pistols 20 Strict HSPU 10 Bar MU... Read More
WOD 8/14/15
“WWPF” – 30 min running clock 0:00 – 6:00 Establish a 1rm squat clean —1 min break— 7:00 – 13:00 Max Distance Firemans Carry (50m... Read More
WOD 8/13/15
Over Head Squat 3-3-3 Then: 12 min AMRAP of: 4 Over Head Squat* 135/93 8 Toes to Bar 12 Box Jumps 24/20 *Full Snatch on... Read More
WOD 8/12/15
1A. RDL: 3 x 5 1B. Weighted Strict Pull-ups: 3 x 5 Then… 3 Rounds: 100 Double Unders 3 Rope Climbs Run 400m Happy Birthday... Read More
WOD 8/11/15
Hang Snatch 2-2-2 Then….. AMRAP 15 Minutes 1000m Row 50 Push Presses 95/63 20 Ring Muscle Ups JCogs all the way down in Florida
WOD 8/10/15
Back Squat: week 1 Establish a 10RM then 2 X 10 @ 90% then… 12 min AMRAP 10 barbell roll outs 10 floor press, 135/93... Read More