WOD 11/29/30
Power Clean 2-2-2-2-2 Then 15 Min Amrap 3 Hand Stand Push Ups 6 Pullups 12 Hang Squat Clean (65/45) Strength Class Bench Press 5×3 Power... Read More
WOD 11/28/12
EMOM for 7 Minutes: Power Snatch + Hang Squat Snatch + OHS, heavy Then… 3 Rounds: 75 Double Unders 15 C2B Pull-ups 10 Burpee bar... Read More
WOD 11/27/12
Back Squat 5-5-5 Then…… AMRAP 5 Minutes 4 Strict Pullups 6 Slapping Pushups 8 Pistols Then…… AMRAP 7 Minutes Shuttle Run 10-20-30ft 5 Deadlifts 225/155... Read More
WOD 11/26/12
Press: 10 min to establish 1RM Then… 50 Hollow Body Rocks Then immediately 3 rounds of the following: Sequence of 1 shoulder press, 1 push... Read More
WOD 11/25/12
10am Open Gym 11am: Endurance For Time: 800m Run 50 Burpees 50 pullups 800m Run 30 Burpees 30 pullups 800m Run 10 Burpees 10 pullups... Read More
WOD 11/24/12
Cash In: 50 Push-ups Then… 21-15-9 Back Squat, 135/95 Toes To Bar Then… Cash Out: 50 Push-ups Our 4th annual Turkey Bowl is Saturday Nov.... Read More
WOD 11/23/12
9:30, 12noon, 4pm classes only today! 10 Rounds (Partner Relay)- 5 rds/partner 1 Rope Climb 7 Thrusters, 135/95 14 Burpees over bar Run 50m HAPPY... Read More
WOD 11/22/12
HAPPY THANKS SNATCH GIVING 8am, 9am and 10am Classes only Today Appetizer: 50 PVC Snatch Balance Dinner 7 servings of: 3 Hang Squat Snatch 6... Read More
WOD 11/21/12
Every 45 seconds, complete the complex below for a total of 10 reps: Hang Squat Clean + Front Squat + Push Jerk (Heavy) 0:00, 0:45, ... Read More
WOD 11/20/12
5,4,3,2,1 Clean and Jerk 185/135 (use whatever kind of clean you need to use) 50m sprint (one sprint per round) 5 minute rest then….. 1,2,3,4,5... Read More