WOD 8/17/17
Snatch 2-2-2 Then: 7 Rounds of: 10 wall balls 5 Power Snatch 135/93 10 Burpee over Bar Post Loads and Times to... Read More
WOD 8/16/17
Bench Press: 10rm (increase weight from last week) Then 2 X 10 @90% Then… For Time: 100 double unders Run 400m 75 Alt... Read More
WOD 8/15/17
EMOM 7 Minutes 1 Clean (full depth) 1 Front Squat 1 Jerk Then… AMRAP 12 Minutes 7 Power Cleans 155/103 5 Jerks 3 Ring Muscle... Read More
WOD 8/14/17
Back squat 2-2-2 @90-95% Then… 12 min Emom 1 min 10 cal on the Assault Bike 2 min 10 Cal Row 3 min 15 Wall... Read More
Endurance WOD 8/13/17
Open Gym 9-12 Olympic Lift Class 10am Endurance 11 am 5 Rounds 7 HSPU 7 Thrusters 135/93 7 Knees to Elbows 7 Deadlifts 245/163 7... Read More
WOD 8/12/17
Classes 8am and 9am Open Gym 8am-12:30pm 15 Minutes to a heavy Power Clean Then…. 21-15-9 Power Clean 115/83 Box Jump 24/20 Wall Climb... Read More
WOD 8/11/17
15 Minutes to a heavy OHS Then…. WWPF 800m Partner Relay (each partner runs 400m) 42 OHS 96/63 42 Pullups while partner hangs 800m Relay... Read More
WOD 8/10/17
Front Squat 5×1 Then: 15 Min AMRAP: 1000 Meter Row to Start Remaining Time Complete: 9 Deadlifts (155/103) 12 KB... Read More
WOD 8/9/17
Bench Press: Establish a 10RM then 2 x 10 @90% Then… For Time 30 Hang Power Cleans, 135/93 300m Run 3 Rope Climbs... Read More
WOD 8/8/17
EMOM 7 Minutes 2 Snatch Pulls with Shrug and Pause 1 Snatch Then….. Isabel with a Twist 30 Snatches 135/93 After every 10 perform 10... Read More