7/31/15 WOD

7/31/15 WOD

Grand Opening and Open House Celebration 11 am – 6 pm Technique: Test 1 RM Front Squat WOD: “FRAN” 21-15-9 Thrusters (95/65) Pull Ups

7/29/15

7/29/15

Skill:3 rounds of: 10 Knees Jumps 5-10 H.S.P.U 10 Good Mornings Technique: Build to Today’s Heavy Power Clean in 10 min or less WOD: 12 min AMRAP 5 Push Press (135/95) 10 Dead Lift (135/95) 15 Box Jump (24/20)

7/28/15 WOD

7/28/15 WOD

Skill: L-Sit Practice Burgener Warm Up Technique: Build to today’s Heavy Snatch in 10 min or less WOD: 24 minutes of work min 1: 3 Snatches min 2: 5-10 Strict Pull Ups min 3: 15 – 30 Sec L-Sit

7/27/15 WOD

7/27/15 WOD

Skill: Run 600 m 20 Pull Ups 20 Dips 20 Pistols (10 each leg) Technique : Build to Today’s Heavy Clean & Jerk in 10 min or less WOD: Bear Complex: 5 rounds for Max Load. rest as needed between rounds 1 round is the following 7 times without letting the bar rest on the […]

7/25/15 WOD

7/25/15 WOD

Saturday Partner Chipper: 120 Partner Wall Ball over the Rig 100 Partner Sit Ups 1-fer-1 80 Box Jumps 1-fer-1 70 Pull Ups 60 Burpees 1-fer-1 50 Partner Push Ups 40 Partner Wall Ball Over the Rig

7/24/15 WOD

7/24/15 WOD

FOR TIME: 600 m Run 18 Tire Flip + Jump Over 19 H.S.P.U. 97 Double Unders 19 Pull Ups 97 Double Unders 18 Tire Flip + Jump Over 600 m Run

7/22/15 WOD

7/22/15 WOD

“CHIPPER WEDNESDAY”  100 Air Squats 15 Cleans (145/115) 30 Toes 2 Bar 30 Double Unders 15 Thrusters(115/85) 30 Pull Ups 30 Burpees 15 Snatches (95/65) 30 Push Ups 30 Sit Ups 100 Air Squats Scaled option 1: Choose a barbell weight you are confident you can snatch 15 times when you are tired, use that same […]

7/21/15 WOD

7/21/15 WOD

Skill: Learn to Split Jerk Technique: Build to a Heavy 1 rep Jerk in 10 min or less WOD: 15 min AMRAP of: 7 Ring Dips 10 Box Jumps (24/20) 13 K.B.S (55/35)  

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