WELCOME..!


4/18/14 WOD

1) FindToday’s Heavy Clean and Jerk in 15 min or Less

2) “FRAN”
for time:
21-15-9 rep/rounds of:
Thrusters(95/65)
Pullups

*Judges Meeting tonight @ 6:30 pm for all Festivus Games volunteers. 




4/17/14 WOD

1) 8 min EMOM of:
High Hang Snatch + Low Hang Snatch + Below the Knee Snatch

2) for time:
800 m. Run
25 Burpees
600 m. Run
20 Burpees
400 m. Run
15 Burpees
200 m. Run
10 Burpees




4/16/14 WOD

1) For Max Weight: 
Shoulder Press:
5-5-5-5-5
Push Press:
3-3-3-3-3
Jerk:
1-1-1-1-1
*Build each every set, After the 5th set of each movement, Start the next movement 10-20 lbs. heavier

2) Accumulate 3 min of Hollow Rocking.




4/15/14 WOD

1)Back Squat:
5-5-5-5-5

2) 20 Min AMRAP of:
15 KB swing
20 sit ups
30 Box overs 24″ male/20″ female




4/14/14 WOD

1) 1000 m. Row(6 min cap)

2) When the 6 min cap is reached. Find a 1 Rep Clean in 6 min.

3) 12 min AMRAP of:
5 StrictPullups
5 Strict Ring Dips
5 Burpees
15 Double Unders