Month: October 2016

161101 – WOD

Warm up: 5 Minutes Cardio Medball Toss + Cindy WOD: Complete the Following For Time: Rx: 21, 15, 9 Cal Bike Thrusters (95/65) 15, 12, 9 Cal Row Hang Squat Cleans (95/65) 12, 9, 6 Burpees Over Bar O/H Squat (95/65) Scaled: 21, 15, 9 Cal Bike Thrusters (50%) 15, 12, 9 Cal Row Hang …
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161031 – WOD

Warm up: 5 Minutes Cardio PVC Warm up Snatch Breakdown 5 Minutes to build to 80% Skill/Strength: EMOMx14 Odds: 1 Power Snatch 80% of 1RM Evens: 30 Double-unders WOD: 4 Min AMRAP: Rx: 8 Pull-ups 2 Burpees 8 Box Jumps (24”/20”) 2 Burpees Scaled: 8 Ring Rows (no bands so you can keep moving) 2 …
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161028 – WOD

**PLEASE NOTE THERE WILL BE NO 5PM OR 6PM CLASSES TONIGHT (FRIDAY) AND NO CLASSES TOMORROW (SATURDAY)** Warm-up: PVC PS Breakdown Skill/Strength: EMOM x 12 2 TnG Power Snatch WOD: 4 Min AMRAP: Rx: 4 Power Snatch (115/85) 4 Overhead Squat 4 Burpees Over the Bar Competition: 4 Power Snatch (135/95) 4 Overhead Squat 4 …
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161027 – WOD

Warm-up: Lateral Drills FR Mobility Skill/Strength: 6×1 Front Squat WOD: For Time: 2K Row Cashout: 6 Rounds of Each: :15 Work / :45 Rest Cals Bike Cals Rower Mobility: Quad Pin and Stretch Banded Samson

161026 – WOD

Warm-up: PVC Warm-up PC Breakdown Skill/Strength: 6×1+2+1 1 Power Clean 2 Front Squat 1 Jerk WOD: For Time: Rx: 10-1 Power Clean (135/95) 5 Pull-ups Scaled: 10-1 Power Cleans (60%) 5 Ring Rows Competition: 10-1 Power Clean (155/105) 5 C2B Pull-ups Mobility: Lat Lax Fire Log


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