0

WOD 12/1/14 Skill: Clean & Jerk – work up to a heavy single. Then, complete 3 singles at 90% and 3 singles at 80%. 3 Rounds for Time •400m Run •10 Push Press (135/95) •10 Pull Ups Cash [...]

0

WOD 11/26/14 ***Holiday Hours*** Wednesday- 5am, 6am , Noon only Thursday- Closed Friday- Open Gym (11:30-1) & (4:30-6) Saturday- Resume normal hours Skill: Front Squats – 5 Rounds for [...]

0

WOD 11/25/14 ***Holiday Hours*** Wednesday- 5am, 6am , Noon only Thursday- Closed Friday- Open Gym (11:30-1) & (4:30-6) Saturday- Resume normal hours Skill: Power Clean – Find a 1 RM [...]

0

WOD 11/24/14 Skill: Bench Press 5-5-3-3-1-1-1 For Time: 20 Burpees -then- 3 Rounds •10 DB Snatches (45/30) •10 Pull Ups For Time: 20 Burpees -then- 3 Rounds •50 Double Unders •20 Wall Ball [...]

0

WOD 11/21/14 Skill: EMOM for 7 – 2 Hang Power Snatch *you can drop the bar between reps For Time: 500m Row -then- 3 Rounds •10 Box Jumps (24/20) •10 Deadlifts (225/155) Cash out: Max DUs in 2 Min

0

WOD 11/20/14 Skill: Thrusters 5-5-5-5-5 *from the ground AMRepAP in 15: •20 KBS (55/35)(45/25) •20 Wall Ball (20/14)(14/10) •20 Sit Ups •20 Box Up & Overs (24/20)(20/16) •20 Thrusters [...]

0

WOD 11/19/14 AMRAP in 3 •500m Row •Max Burpees *Score is # of burpees AMRAP in 3 •10 KBS •10 Push Ups AMRAP in 3 •5 Hang Power Cleans (135/95) •5 Pull Ups AMRAP in 3 •Row for Max Calories

0

WOD 11/18/14 Skill: Press 3-3-3-3 Push Press 3-3-3-3 *Add weight to every set   7 Rounds for Time 10 Ball Slams (30/20) 20 Heavy Singles   Cashout: Max Distance Farmers Carry in 3 Minutes

page 1 of 2