Archive for August 2017 | Monthly archive page

8.31.17

Warm up: Power Snatch Review  WOD: 25 Min EMOM    0-5 30on/30off Row (CAL) 5-10 5 Power Snatches @65-75% 10-15 30on/30off MAX box jump 24/20 15-20 5 Power Snatches @65-75% 20-25 30on/30off MAX t2b

8.31.17

Warm up: Power Snatch Review  WOD: 25 Min EMOM    0-5 30on/30off Row (CAL) 5-10 5 Power Snatches @65-75% 10-15 30on/30off MAX box jump 24/20 15-20 5 Power Snatches @65-75% 20-25 30on/30off MAX t2b

8.29.17

SWOD: 2 Clean & Jerks @ 75-85% WOD: 90 on 30 off for 3x 15 kb Swings  MAX Double undera  15 Bar facing Burpees  MAX S2OH

Holiday Schedule for Labor Day

We will be working on Holiday schedule for the Monday of September 4th for Labor Day.   9 am Class Only

8.28.17

Warm Up: Ball Clean Progression WOD:  Four Rounds For Time 12 min Cap 15 Ball Cleans 20/14 15 Ring Dips 15 Box Jumps Overs 24"/20" SWOD:  10 min EMOM 5 Front Squats from floor  

8.28.17

Warm Up: Ball Clean Progression WOD:  Four Rounds For Time 12 min Cap 15 Ball Cleans 20/14 15 Ring Dips 15 Box Jumps Overs 24"/20" SWOD:  10 min EMOM 5 Front Squats from floor  

8.25.17

WOD: 50 Rounds for Time: 1 Snatch 155/105 2 Muscle ups (scale to C2B Pull ups) 3 Power Cleans 155/105 4 Burpees 40 Min Cap

8.23.18

Warm Up:  Movement Prep and Pistol Work WOD:  30 min EMOM 1.  Deadlift x 7 2.  Pistol x 10 3.  Sled Push x 40 yard 4.  Pull Up (Strict) x 7 5.  Double Under x 50

8.22.17

warm up: Running Drills  8 Min EMOM -Spint to flagpole   WOD: 4×3 min on/ 1 min rest  15 Burpee Box jump 24/20 15 Hang Power snatch 75/55  MAX toes to bar    Cool Down: 3×30 sec Plank 

8.22.17

warm up: Running Drills  8 Min EMOM -Spint to flagpole   WOD: 4×3 min on/ 1 min rest  15 Burpee Box jump 24/20 15 Hang Power snatch 75/55  MAX toes to bar    Cool Down: 3×30 sec Plank