WOD 11-1-12 1RM: Snatch “Kelly” 5 Rounds For Time: • 400M Run • 30 Box Jumps (24/20) • 30 Wall Ball (20/14) Lots of announcements! The new shirt order will be going in next week so be sure to use the pre-order form in the office to make sure you get your size! The East …
WOD 11/1/12 Snatch – Find a 1 rep max For Time: 5-4-3-2-1 Snatch (135/95) 10-8-6-4-2 Handstand Push-ups 50-40-30-20-10 Double Unders Lots of Personal Records this week. Who’s going to get one today?!?!
WOD 121031 1 Power Clean + 1 Hang Squat clean. Find a heavy weight and complete 10 reps 50 kb swings -Then- 3rounds: 10 Squat Clean to Thrusters (95/65) 10 Box Jumps 20 Double Unders Don’t forget, we are taking pre-orders now for the new T shirt in the office. We plan to have the …
WOD 10/31/12 Front Squats 3-3-3-3 To to have your last set be roughly 90% of your one rep max “Litvinov” 5 Sets of: 10 Front Squats @ 65% of 3 rep max 200m Sprint Recover roughly 3 minutes between sets. Each set will be timed individually.
Precision Technique. Dimas is one of the very best of all time. This video can be a little hipnotic. Enjoy. WOD 121030 1000m Row Time Trial 3 rounds: 400m Run 21 C2B Pull Ups 12 Deadlifts (275#/185#) Don’t forget, we are taking pre-orders now for the new T shirt in the office. We plan to …
WOD 10/30/12 Clean and Jerk – Find a 1 rep max AMRAP in 15 minutes: 5 Clean and Jerk (135/95) 10 Burpees 15 Pull-Ups Anytime you’re using less than 75# try to use a 15# bar, we have lots of them available and it helps save our precious 10’s from an early demise. …
New shirts coming soon! WOD 10-29-12 OHS 5×5 Sit in the bottom of each squat for 3 full seconds. Have a partner count for you. Work up to a heavy set. AMRAP in 3, then rest 2 minutes AMRAP in 4, then rest 3 minutes AMRAP in 5 of: • 15 Presses (65/35) • 10 …
WOD 10/29/12 Back Squats 3-3-3-3 Try to work up to 90% of your one rep max Tabata Mash-Up: -Goblet Squats (55/35) -Toes To Bar Alternate between movements, you will complete 8 rounds of each movement. Cash Out: Max Double Unders in 2 minutes
WOD 121026 3 x Max Effort HSPU 3 x Max Effort STRICT Pullups 3 x 100m Sprints Amrap in 12: 7 box jumps (30/24) 14 push press (75/55) 21 kb swings (55/35) After party: Row 250m, dampener on 1
WOD 10/26/12 Power Clean + Hang Squat Clean – Find a heavy weight and complete 10 heavy reps 5 Rounds: 3 Front Squats (185/115) 5 Burpee Bar Hops 15 Push-Ups 20 Mountain Climbers Cash Out: Max Tire Flips in 90 seconds We will not be having a stretch class this Saturday. The …
