Category Archives: WOD

Tuesday 02.09.16

Warm up: 100 du 10 hang power snatch (barbell or single warm up load) 10 low hang power snatch 10 power snatch Strength/skill: E2MOM 10:00 (5 rounds) 4 touch and go power snatch, start at comfortable weight and build MetCon: … Continue reading

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Monday 02.08.16

Warm Up: YOUR COACH WILL BE REVIEWING THE FIRST WOD DURING YOUR WARM UP – PLEASE PAY ATTENTION SO WE CAN GET THROUGH ALL OF TODAY’S WORK 15-10-5 Row/Bike cals box jumps Strength/Skill: 15:00 time cap 12-9-6 SDHP (55/35, 65/45, … Continue reading

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Sunday 02.07.16

Open Gym 10:00am – 12:00 noon

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Saturday 02.06.16

9:15am Team WOD Team Wittman 2 person teams; one person working at a time; split reps as desired AMRAP in 25:00 WOD begins with and E5MOM = 5 burpees (both) 15 kb swings 15 power cleans 15 box jumps 10:00am … Continue reading

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Friday 02.05.16

Warm-up: PVC Mobility 2 Rounds 15 Squats 15 Supermans 15 Straight Legged Slam Balls Burgener Warm-up Metcon A: Isabel For Time: 30 Power Snatch Rx: 135/95# P: 115/75# F: 85/55# E: 55/35# If completed in less than 10:00, rest as … Continue reading

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Thursday 02.04.16

Warm-up PVC Mobility 30 Mountain Climbers 3 Rounds of: 20 Jumping Jacks 10 Band Pull-downs 5 Push-ups MetCon A: Fran 21-15-9 Thrusters Pull-ups If finished in less than 10:00, rest as needed and complete part B. Rx: 95/65# P: 75/55# … Continue reading

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Wednesday 02.03.16

Warm-up PVC Mobility 30 Box Step Ups 2 Rounds of: 10 Air Squats 10 V-ups 5 Ring Rows MetCon A: Annie 50-40-30-20-10 Double-Unders Sit-ups If completed in less than 10:00, rest as needed and move onto part B. B: Push … Continue reading

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Tuesday 02.02.16

Warm-up PVC Mobility 300m Row 2 Rounds of: 10 MB Cleans 5 Hindu Push-ups 10 Plank Opposite Hand/Leg Raises Metcon A. Elizabeth 21-15-9 Power Clean Ring Dips If this is completed in less than 10:00, rest 5:00 and complete section … Continue reading

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Monday 02.01.16

Warm-up PVC Mobility 200m Run 2 Rounds of: 10 Lunges 5 Money Makers 10 Push-ups MetCons A: Diane 21-15-9 Deadlifts Handstand Push-ups If you finish before 10:00 please rest as needed and move onto B. Rx: 225#/155# P: 185/135#; 1-2 … Continue reading

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Sunday 01.31.16

Open Gym 10am – 12pm

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