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WOD 11/28/14

“Achieve” and “Fit” – if you are doing fit we will sub empty bar push press for snatch and front squat for cleans. “Three Wise Men” “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (135/95) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” […]

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WOD 11/26/14

We will be on a modified schedule for the rest of the week So please take note of class times on the picture. “Achieve” Strength: every 2nd minute for 12 minutes high hang snatch + hang snatch + snatch Suggested loading (if form allows) – Sets 1-2 @ 65%, Sets 3-4 @ 75%, Set 5 […]

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WOD 11/25/14

“Achieve” Strength: Every 2nd min for 10 minutes 3 push jerks @ 70-75% Conditioning: 4 rounds for time 250 m row 8 thrusters (115/75) 8 C2B pull ups Rest 2 min – score will be total time including rest “Fit” Strength: every 2nd minute for 10 minutes 6 push press (light weight maybe 55-65%) Conditioning: […]

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WOD 11/24/14

“Achieve” Strength: every 90 seconds for 11 minutes (8 sets) 1 tall clean – work to a heavy 1 rep for the day (Video of movement here http://vimeo.com/48326359) Conditioning: 5 rounds for time 20 wall balls 10 power cleans (155/105) “Fit” Strength: every 90 seconds for 11 min 10 air squats Conditioning: 5 rounds 15 KB […]

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WOD 11/21/14

“Achieve” Skill: Rope climbs or handstand holds/walks Conditioning: 5-4-3-2-1 Squat cleans (225/135) Muscle ups “Fit” Skill: Kipping Conditioning 10 to 1 T2B Hang cleans (95/65)

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WOD 11/20/14

“”Achieve” Strength: 5×10 alternating front rack lunges work to a heavy set of 10 Conditioning: 400 m run 50 double unders 200 m run 100 double unders 400 m run 50 double unders “”Fit” 5×8 alternating lunges (65/45) Conditioning: 400 m run 50 double unders 200 m run 100 double unders 400 m run 50 […]

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WOD 11/19/14

“Achieve” Strength: Every 90 seconds for 9 min 1 tall snatch Conditioning: 5 min AMRAP 4 hang snatches (135/95) 8 Burpees over bar Rest 3 min 5 min AMRAP 10 pull ups 20 wall balls (20/14) “”Fit” Every 90 seconds for 9 min 5 ohs Conditioning: 400 m run 3 rounds 10 push press 20 […]

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WOD 11/18/14

“Achieve” Strength: Every 2 min for 10 min Back squat 6@70%, 4@75%, 2@80%, 2@85%, 1@90 Conditioning: 10 min AMRAP 5 deadlifts (275/185) 10 box jumps (30/24) “”Fit” Strength: Every 2nd min for 10 min 15 goblet squats  (53/35) Conditioning: 10 min AMRAP 10 SDHP (53/35) 16 box step ups (24/20)