Menu Close Menu

WOD & Announcements

Monday 08/31/15 Posted by admin on August 30, 2015 • No comments

A. 8 sets of:

1 Front Squat + 1 Jerk

B. “Helen”

3 rounds:

400m Run

21 KB Swings 53m/35w

12 Pull-Ups

Saturday 08/29/15 Posted by admin on August 28, 2015 • No comments

In teams of 3:

20:00 AMRAP

Partner A, Pace Setter:
200m run
15 pushups

Partner B & C:
10 Squat Jumps
10 Leg Lifts
20 Flutter Kicks

Switch after the 15 push-ups are complete

-rest 5:00

6:00 to complete 120 burpees
Penalty: 800m Indian Run

Friday 8/28/2015 Posted by admin on August 27, 2015 • No comments

A. Warmup: 3 x thru
10 thrusters:
45/65/95M
35/55/75W
10 ring rows
ME Handstand
10 hollow rocks

B. For time:
5-4-3-2-1
Power Cleans, 185/135
30 Double Unders
Thrusters, 185/135

Thursday 08/27/15 Posted by admin on August 26, 2015 • No comments

A. Floor Press 10-8-6-4-2
-add weight each set

B. 5 Intervals:
10 Strict DB Press
200m Run
25 Abmat Sit-Ups

Labor Day 2015 Schedule Posted by admin on August 26, 2015 • No comments

Friday, September 4th: 530am, 6am, 8am, 930am, Noon, 3-530pm Open Gym, NO 530pm Class
Saturday, September 5th: 9am Class, 10-Noon Open Gym
Sunday, September 6th: 10-Noon Open Gym
Monday, September 7th: 8am Class, 9-11 Open Gym

 

 

Wednesday 08/26/15 Posted by admin on August 25, 2015 • No comments

A. Warm-up, 3x:

:30 Box Stretch

20 Hollow Rocks

:30 HS Hold

1-5 Bar Muscle-Ups

B. AMRAP 15:00

5 Deadlift 275m/185w

7 Chest to Bar Pull-Ups

9 HSPU

11 OTB Burpees

Tuesday 08/25/15 Posted by admin on August 24, 2015 • No comments

A. Hang Power Snatch
3-3-3
2-2-2
1-1-1

B. AMRAP 9:00
9 KB Swings 53m/35w
9 Burpees
9 KB Swings
9 Box Jumps 24m/20w