2.13.17
Snow Day!! Classes canceled. will check roads out in the am. And will let you know about open gym times . Please drive safe. Home Wod 21-15-9 jumping lunges Push Ups
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Strength: 3 sets of 15 ghd sit ups and hip ext rotating with a partner 14-10 wall ball for sit up 15-25 plate hip ext WOD – 6 RFT 5 Power snatch 115/75 12 Box jumps 24/20
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WOD: Amrap 5 5 Thrusters 95/65 30 Double unders Rest 2 Min Amrap 5 10 Wall Balls 20/14 20 Ab Mat sit ups Rest 2 Min Amrap 5 15 Air Squats 15 Push Ups
Read More »2.4.17
WOD – not quite Filthy 50 but w/ a partner. For time For Time: 65 Box Jumps 24/20 65 Jumping Pull Ups 65 KB Swings 35/26 65 Walking Lunges 65 K2E 65 Push Press 45/35 65 Back Extensions 65 Wall Balls 20/14 65 Burpees 100 Double Unders
Read More »2.3.17
WOD – Teams of 2 Amrap 25 one athletes complete all. Then athlete 2 completes all that’s 1 round 7 Clean and jerks 115/75 9/6 Cal Row 6 Ring Dips 3 box jumps 30,24
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Strength: Front Squats 2-2-2-2 Wod: 5RFT 10 Front Squats 115,75 10 Ring Push Ups 10 Strict Pull Ups
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Skill: 1000m Row for time Wod: EMOM 14 Odd: 8 Body Weight Deadlifts Even: :30 sec plank hold from elbows
Read More »1.31.17
SKILL – Snatch Balance: Work up to a moderate weight for 5 reps WOD – 10/9/8/7/6/5/4/3/2/1 Power Snatch 95/65 – 1/2/3/4/5/6/7/8/9/10 Burpees over the bar
Read More »1.30.17
WOD – 21 / 15 / 9 – Wall Balls 20/14 – Pull ups – Box Jumps 24/20 – KB Swings 53/35 – Sit Ups
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