Sep 17 2014

WOD 9/18

A.  DB Hip Power Snatch x5/ arm x5 Rest 2:00 *Increase weight 5-10 lbs

B. 5K Tempo Run
4 Rounds
3:00 Run at Goal 5K Pace
2:00 Active Rest
*Pick gymnastic movement of choice to practice during active rest
for 6-8 Reps / round

Extra Credit / Cool down
15:00 Easy Walk, Row, Bike

“Success is simple. Do what’s right, the right way, at the right time.” -Arnold H. Glasow
Sep 16 2014

WOD 9/17

A. 12:00 EMOM

Min 1 – 4-8 Strict HSPU or 3 Negatives w/ 4 second descent
Min 2- 2-4 Strict Pull-ups
Min 3 – 10 Goblet Squats

B. E3 O3
Back Squat x2x5 by feel, try to increase sets from last week

then..

1 Set Max Reps  @ 5 RM,  20X1
*Strictly adhere to tempo, 2 down right back up, one breath at the top and right back down

“With the new day comes new strength and new thoughts.” -Eleanor Roosevelt

Sep 15 2014

WOD 9/16

A. E2O2 6 Sets
3-4 UB Power Jerks
3-4 Kip TTB
*Do jerks immediately followed by TTB then rest remainder of the 2:00

B. 3 Rounds @ 90-100% effort
8 UB Thrusters
300 M Run
Rest 3:00
*Build weight each set, must be unbroken
*Thruster  weight recorded

Extra Credit
15:00 Easy Walk/Run

“The greatest gift of life is friendship, and I have received it.” -Hubert H. Humphrey

916

Matthew 75
Vy 70
Gage 115
Adrian 75
Suzy 40
Cody 105
Janet 70
Brian 75
Sarah 60
Humberto 70
Mitch 95
Dayna 85
Jillian 45
Kristi 45
Kelly 70
Valeria 45
Zeus 85
Lori 55
Jose 98
Lane 115
Tow Matt 115
Ryan 115
LaShea 75
Jenny 80
Ray 115
Isaiah 120
Nicole 85
Mer 65
Daniel 95
Dustin 75
Sean 85
Erica 85
JoAnna 75
Jeanette 25
Sep 14 2014

WOD 9/15

A.  5 Rounds
1 Power Clean
3-5 Kip CTB Pull-ups
Rest 2-3 minutes
*Build Clean weight each set

B. 8:00 AMRAP
5 Hang Squat Cleans @ 135/95
10 Box Jump Step Down @ 24/20
15 Double Unders
*Reps Recorded

Extra Credit
Accumulate 3:00 in Chin over bar hold

“Sure I am of this, that you have only to endure to conquer.” -Winston Churchill

915wod

Vy 135
Lee 93
Sarah 121
Suzy 105
Sissy 102
Adrian 102
Mel 76
Jackie 195
Lori 60
LaShea 110
Jose 96
Gilbert 116
Cody 125
Page 121
Dayna 125
Zeus 120
Lane 105
Silas 90
Eric 105
Isaiah 129
Ray 124
Mark 134
Matt 98
Katy 125
Janet 150
Daniel 95 rx
Sean 85 @ 115
Mark 95 rx
AG 121 rx
Amber 92 @ 85
JoAnna 91 rx
Chris 120 rx
Pam 120 @ 55
Marco 75 @ 115
Nicole 120
Leah 115
Alex 155
Carrie 90
Chad 91
Chandan 95
Miguel 100
Jon 105
Madison 93
Rahul 127
Christine 150 rx
Eduard 157 @ 115
Ash 90 @ 55
Komal 90 @ 55
Shelby 121 @ 115
Vamsi 128 @ 65
Sep 12 2014

WOD 9/13

9:00 am Class:  Free Community WOD

10:00 am Class:
30 Thrusters @ 95/65
30 Pull-ups
30 Box Jumps @ 24/20
30 Toes To Bar
30 Back Squats @ 95/65
*2-3 Person teams
*Every minute whole team does 3 burpees
*Time Recorded

Join us at 9:00 am for our Community WOD – Friends and Family Welcome!

community

REGISTER HERE

 

 

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