3 Dec /0 Comments/WOD WOD 12/4/14 Snatch Balance 2-2-2 Then: 1 min Max Reps Snatch 75/45# 1 Min Max Reps Pushups Rest 1 Min 1 min Max Reps Snatch 95/65# 1... Read More
2 Dec /0 Comments/WOD WOD 12/3/14 Skill WOD 7 Minute AMRAP: 30′ Handstand walk Strict Pullups, Men – 6 / Ladies – 4 Then… 3 Rounds 15 Pullups 12 Burpees over... Read More
1 Dec /0 Comments/WOD WOD 12/2/14 15 Minutes to work to a heavy Clean and Jerk Then… AMRAP 7 Minutes 30 Double Unders 3 Power Cleans 135/93 4 Front Rack Walking... Read More
30 Nov /3 Comments/WOD WOD 12/1/14 Strength: Front Squat: 3 x 3 * 3 sec pause every rep Conditioning: 7 rounds for time 10 Single Arm KB Squat Clean Thruster 53/35... Read More
29 Nov /0 Comments/WOD WOD 11/30/14 10 am- Olympic Lifting 11 am- Endurance WOD 5 Rounds, 6 minutes per round Round 1: 800m Run, max pullups with remaining time 3 Minute... Read More
28 Nov /0 Comments/WOD WOD 11/29/30 Deadlift 3-3-3 Then: 50 Double Unders 21 Deadlift 21 Dips 40 Double unders 15 Deadlift 15 Dips 30 Double unders 9 Deadlift 9 Dips 20... Read More
27 Nov /0 Comments/WOD WOD 11/28/14 7:30am, 9:30am, 12noon, 4pm classes only Strength: Week 1 Press: 3 x 5 @ 75% – 80% (use % based off of last weeks 1RM)... Read More
26 Nov /0 Comments/WOD WOD 11/27/14 HAPPY THANKS SQUATS-GIVING 8am, 9am and 10am Classes only Today Appetizer 3×5 Back Squat Dinner As Many Servings as Possible in 12 Min of: 7... Read More