WOD

WOD – 5/10/2014

ONLY 9AM and 10AM CLASSES! AMRAP 15 Minutes 10 Overhead Squats 10 Toes To Bar Performance: 95/65# Fitness: 75/55# This is a 2 person team WOD.  Person 1 does 10 Overhead Squats and 10 Toes to Bar while Person 2 rests.  Person 2 will then complete 10 Overhead Squats...

WOD – 5/9/2014

"CODE BLUE" 2 Rounds for Time: 400m 15 Sumo Deadlift High Pulls 15 Kettlebell Swings 400m 15 Push Press 15 Kettlebell Swings 400m 15 Push-Ups 15 Kettlebell Swings   Performance:95/65 & 53/35 Fitness:  75/55 & 35/26   Post times to...

WOD – 5/8/2014

SKILL/STRENGTH Hang Clean + 2 Front Squats - 12 minutes to a max, then EMOM 85% x 5 minutes. Pull-Up Progression - W4D2, fit it in before or after Clean work. MIDLINE KB Turkish Get-Ups - 4 x 5/5, not for time! Post weights to comments.   Regionals start this weekend!...

WOD – 5/7/2014

WOD EMOM, 30 Minute Cap: Odd:  7 Burpee Box Jumps 24/20" Even:  14 Hang Power Snatch 75/55lbs Your score is the total number of rounds completed + reps finished of the uncompleted round. Post scores to...

WOD – 5/6/2014

SKILL Handstand Push-Ups Got Strict Handstand Push-Ups? - 3 x max strict Got Kipping, but No Strict? - 3 x 4 slow negatives Can Kick Up, but No HSPU to full depth? - 3 x 4 slow negatives Can't Kick Up - Try it!!! WOD AMRAP 7 Minutes: EMOM 5 Deadlifts...

WOD – 5/5/2014

STRENGTH Front Squat - 5x2@85% Pull-Up Progression - W4D1 MIDLINE Tabata Sit-Ups - Beat your score from last week. Back/Hip Extensions - 3x10-20   Post weights to comments.   Are your ankles holding back your...

WOD – 5/4/2014

TEAM WOD As a Team of 2, 5 Rounds for Time: 400m 30 Power Snatches 95/65lbs You cannot start your Power Snatches until both teammates are in the...

WOD – 5/3/2014

TEAM WOD As a Team of 3: 5 Minutes at Each Station: 135/95 Power Clean and Push Jerk for Reps Burpees for Reps Rowing for Calories Post scores to comments.   GOOD LUCK TO EVERYONE COMPETING AT...

WOD – 5/2/1014

SKILL V-Ups WOD 40 Kettlebell Snatches 53/35 (20 per arm) 40 Kettlebell Overhead Walking Lunges 53/35lbs (20 per arm) 40 V-Ups 40 Kettlebell Snatches 53/35 (20 per arm) 40 Kettlebell Overhead Walking Lunges 53/35lbs (20 per arm)   Post times to comments. Details at...

WOD – 5/1/2014

STRENGTH/SKILL Clean Deadlift + Straight Arm Clean Pull + Power Clean - work up to a max, drop the weight by 10%, do 3 more sets. Pull-Up Progression - W3D2 ABs Coaches...

WOD – 4/30/2014

SKILL/PLAY Candlesticks WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Thrusters 95/65lbs 30 Double-Unders   Post times to comments. Details at...

WOD – 4/29/2014

SKILL Toes to Bar - Spend 10 minutes refining your kip or learning the basic kip. WOD AMRAP 12 Minutes 50 Box Jumps 24/20" then, 8 Toes to Bar 8 Burpees The 50 Box Jumps are a buy-in for the WOD and counts towards the 12 minutes. Post-WOD 3 x 5-8 Face Pulls with a 2...

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