Friday's WOD: Box Squat 12 sets of 2 on the minute (or faster as class can handle) using 60% of 1RM back squat AMRAP 7mins: 9 Ring Dips 21 Double Unders
2012 03 15
Thursday's WOD: Clean and Jerk - Find 1RM 3 Rounds: 5 Clean and Jerks (Full squat in clean required) (155/105) 7 Chest to bar pull ups
2012 03 14
Wednesday's WOD: Ring Work of coaches choice Complete 10 rounds: One rounds consists of the following: One Arm DB Power Clean Right One Arm DB Front Squat Right One Arm DB Push Press Right One Arm DB Front Squat Right One Arm DB Push Press Right then switch hands.... One…
2012 03 13
2012 03 12
First, and quickly, don't forget to reset your clocks. The burpee rule still applies on the Monday after the time change! We may actually have a few cold days of winter left. If you're like me, nothing sounds better than a big bowl of chili on a cold day. Sue…
2012 03 11
Are you SICK of untangling jump ropes every time the coach says "go grab a rope?" Well, fear no more, the rats nest of ropes is gone, and a new system is in place. Here's the program: Ropes with red handles are 8' long Ropes with blue handles are 8.5'…
2012 03 08
5-10-15 AMRAP 12 minutes 5 Hand Stand Push ups 10 Toes to Bar 15 Kettlebell Swings (70/44)
2012 03 07
2012 03 06
Front Squat 5-5-5-5 Jerk 1-1-1-1-1-1 As time allows: 3 Sets for max reps of strict pull-Ups
2012 03 05
We will continue to replace our Benchmark Mondays with the Open WOD of the previous week. Please join us on Monday for Snatch practice. Not confident with your snatch? By the end of the hour you will be much more comfortable than you were at the beginning. Loads are scalable,…
2012 03 04