12/31/14 WOD

12/31/14 WOD

GOOD BYE 2014! For Time 1007 m Row 20 Push Ups 14 Dead Lifts (155/105) 20 Box Jumps 14 Cleans (155/105) 20 Toes 2 Bar 14 Clean and Jerk(155/105) 1007 m Row

12/26/14 WOD

12/26/14 WOD

1) Every Min on the Min for 10 min: High Hang Snatch + Hang Snatch + O.H.S 2) 10-1 Ladder of: C.2.B. Wall Ball(20/14) Hindu Push Ups Med Ball V-Sit(20/14)

12/24/14 WOD

12/24/14 WOD

2014 12 Days of Christmas WOD: perform the following just like you would sing the song: “On the 1st day of Christmas my Coach gave to me, 1 Wall Walk. on the 2nd day of Christmas my Coach gave to me, 2 Pistols, 1 Wall Walk… continue untill you get through all 12 days! 1 […]

12/23/14 WOD

12/23/14 WOD

Fight Gone Bad: 3 rounds of: 1 min at each movement for Max Reps, rest 1 min after completing all 5 movements. Wall Ball(20/14) K.B. Sumo High Pull(70/55) Box Jump(20/16) Push Press(75/55) Row

12/22/14 WOD

12/22/14 WOD

1) Find Today’s Heavy Snatch in 10 min 2) Find Today’s Heavy Clean and Jerk in 10  min 3) Every Min on the Min for 12 Sets Perform: High Hang Clean & Jerk + Hang Clean & Jerk 4) Accumulate 5 min in a F.L.R. on the rings

12/20/14 WOD

12/20/14 WOD

Partner WOD Complete the following Chipper with a partner, splitting up the reps however you and your partner will perform the best, but doing equal work.(60 burpees = 30 ea.) Only 1 partner can be working at a time. 60 Burpees 40 Power Cleans 40 Pull Ups 50 Burpees 30 Power Clean 30 Pullups 40 […]

12/19/14 WOD

12/19/14 WOD

* REMINDER: there is no 5:30 pm Class Tonight for the Christmas Party. There is an 8:00 am Class Tomorrow, Saturday Dec. 20th 1) Find Today’s Heavy Snatch in 15 min  2) 20 min AMRAP 4 H.S.P.U 8 K.B.S (70/55) 12 Alt. Pistols

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