Month: May 2013

Be Here Now

WOD 5/16/13 Push Jerk 3-3-3-3-3 Warm up to 70% of your max and then progressively add weight   “Jackie” 1000m Row 50 Thrusters (45/33) 30 Pull-Ups   Cash Out: 1 Mile Run   Due to lack of attendance we will no longer have a set class at 7am on Mondays and Wednesdays. We will have …

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WOD 130515 7X1 2-Position Clean + 1 Jerk – heaviest possible The 2 position clean will consist of 1 clean from the floor, followed by 1 from the hang position. 12 Minute AMRAP: 3 Power Cleans (185/135) 6 Ring Dips


WOD 5/15/13 1 Mile Time Trial   AMRAP in 10 minutes: 200m Run 10 Deadlifts (135/95) 5 Hang Squat Cleans (135/95)   Cash Out: Max Unbroken Front Squats with weight used during the workout

Apple Sauce

WOD 5/14/13 Back Squat – Find a 1 rep max   “Annie” 50-40-30-20-10 Double Unders Sit-Ups   Cash Out: 50 Push-Ups as fast as possible   Those lifting shoes we told you about yesterday; well they are also great for squatting. Front squats, back squats, overhead squats, whatever. The elevated heel is gonna help you …

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WOD 5/13/13 Clean & Jerk – Find a 1 rep max   “Helen” 3 Rounds: 400m Run 21 KB Swings 12 Pull-Ups   Getting serious about Olympic Lifting (Cleans & Snatches). Maybe you should look into some weight lifting shoes. Why Olympic Lifting Shoes Matter.    


WOD 130513 Front Squat 6×2 @80% For time: 100 Double-Unders 50 Hand Release Push Ups 30 Toes To Bar 30 Over Head Squats 95/65# 30 Barbell Step Ups (front rack) (20/16) (95/65)

Cobra In A Dark Room

WOD 5/9/13 500m Row Time Trial   AMRAP in 15 minutes: 20 Air Squats 15 V-Ups 10 Box Jumps (24/20) 5 Cleans (135/95)   We will have open gym at 8:45am on Saturday before our 10am class and 11am class.