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

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

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

 

 

Sep 11 2014

WOD 9/12

A. 12:00 Alt. EMOM
Odd: 3  Power Clean by feel
Even: 3-5 Pistols / leg
*Power Clean weight Recorded

B. 3 Rounds @ 80-85% effort
8 Hang Power Clean  @  60-65%
12 Goblet Squats

rest 3:00

3 Rounds @ 80-85% effort
8 Hang Power Clean  @  60-65%
12 Goblet Squats

Extra Credit /Cool down
15:00 Walk/Run, Row, Bike (easy effort)
3 Rounds
5 Scap Pull-ups
5 Ws, Ys, and Ts

Tomorrow at 9:00 am! Bring your friends!
REGISTER HERE

freewod400

Sep 10 2014

WOD 9/11

A.  DB Snatch x3-5/ arm x5 Rest 2:00 *Same weight as last week, try to get to 5 reps / arm

B. in 30:00 Complete:
3 Rounds
15 KB Swings @ 24/16
15 Burpees

then in remaining time…

AMRAP
5 Pull-ups
10 Step-ups /leg
20 Double Unders
*Total Reps of AMRAP Recorded 1 Round = 35 Reps

Extra Credit
Accumulate 3:00 in FLR

“Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus.” -Alexander Graham Bell

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