In teams of 2, perform 5 alternating sets each of: 20 Plate Walking Overhead Lunges (45/35) 15 Burpees w/ jump to plate 20/15 Calorie Row Partner 1 performs one full set of all 3 movements as fast as possible, then Partner 2 performs one full set of all 3 movements[…]
Read More »Strength: Over Head Squats 2-2-2-2-2 Wod: 21-15-9 Power Snatch 75/55 Front squat Hspu
Read More »“How Bad Do You Want it” Wod 3 Rounds for time 300m Run 12 strict pull ups/kipping pull ups/Ring rows 12 Box Jumps 24/20 20 Ab Mat sit ups
Read More »Set a clock for 12 minutes and complete: 1 minute of Squat Cleans (135/95) 1 minute of Push Jerks 2 minutes of Squat Cleans 2 minutes of Push Jerks 3 minutes of Squat Cleans 3 minutes of Push Jerks Post reps for each set to comments.
Read More »25 Toes to Bar 25 Burpees 25 Power Cleans (135/95) rest 3 minutes 25 Burpees 20 Power Cleans (175/115) 25 Toes to Bar rest 3 minutes 15 Power Cleans (205/135) 25 Toes to Bar 25 Burpees Post times for each set to comments.
Read More »Open Gym 9-12 come in ask a Coach Vanessa, Coach K, Coach Lee, Coach Scott,Coach Sue to help you reach your 2017 goal or learn a new skill or hit the Pr!!
Read More »Wod Amrap 15 15 Power Snatches (75/55) 30 Double Unders 15 Push Press 30 Double Unders
Read More »Don’t forget Holiday Party woop woop see you tonight!! Team Wod Amrap 20 partner 1 Rows 30/24 partner 2 Amrap of 8 Pull Ups+ 6 jumping lunges 8 T2b + 5 Burpees continue where partner left off. total rounds complete is your score
Read More »Teams of 2 You Go I Go 5 Rounds 4 min Amrap 3 Hang Power Cleans 135/95 6 Hspu 9 Box Jumps 30/24 Rest 1 Min in between rounds
Read More »Part 1 Snatch Minutes 1-10: Perform 1 rep every minute for 10 minutes Minutes 11-15: Build to a 1 rep max for the day * If proficient, perform Squat Snatches. If not, perform Power Snatches ** Use moderately heavy weight for minutes 1-10 (75-80%) 3 rounds for time: 100 Double[…]
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