WELCOME..!


10/17/14 WOD

1)  10 Round Tabata

KBS

Double Unders

2) “Chelsea”
Every min on the min for 30 min:
5 pull ups
10 push ups
15 squats

-scaled-
3 pull ups
6 push ups
9 squats




10/16/14 WOD

Open Gym:

Come in and Mobailize, Practice Skills or Techniques that you have been struggling with. Keep the volume to what will not break you down. Your body should feel warm and refreshed after today’s session, not beat up.




10/15/14 WOD

Strict Press: 5-5-5-5-5

Push Press: 3-3-3-3-3

Jerk: 1-1-1-1-1




10/14/14 WOD

1) 3 rounds for time of:
3-5 Muscle Ups (9 Pullups, 9 Ring Dips)
12 Pistols
5 H.S.P.U

2) 16 min EMOM(8 sets of each)
Even Min: 3 Back Squats @ 75-80%
Odd Min: 5-7 H.S.P.U




10/13/14 WOD

1) Build to Today’s Heavy Power Clean in 10 min or Less:

2) 15 min AMRAP of:
3 Hang Power Clean @ 65-70% or todays clean
6 C.2.B. Pullups
9 Burpee Box Jumps