WOD in teams of 3 20 minute AMRAP “Rankel” 6 Deadlifts 155/225 7 Burpee Pull ups 10 KB swings 55/70 200m run *Athlete 1 will perform all deadlift reps, then athlete 2 will perform all burpee pull ups, then athlete 3 will perform all kbs, back to athlete 1 – will run 200m.  That will […]

WOD Tabata this; kb push press 35/55 (alternate arms) plank power clean 85/115 wall sit SKILL EMOTM 12 minutes Odd 3 – 5 reps squat therapy Even max unbroken muscle ups or ring dips  

There will be no class on Christmas Day or Thursday 12/26/13. Have a very Merry Christmas! Normal class times resume on Friday.

Open gym from 6 a.m. – 9 a.m. WOD “12 days of Christmas” 1  power clean (95/135) 2  HSPU 3  front squats (95/135) 4  SDLHP w/ kb (55/75) 5 pull-ups 6 box jumps (20/24) 7 burpees 8  push-ups 9 wall balls (15/20) 10  kb swings 35/55 11 deadlifts (95/135) 12 thrusters (95/135) Looks like; 1 […]

WOD 30 snatch for time 95/135 SKILL 10 minute AMRAP of; 10 chest to bar pull-ups (scale reps to be challenging for you) P.S. If anyone has borrowed jump ropes to take home for practice please return them to the gym, thank you! Holiday Schedule Christmas Eve: open gym from 6-9am Christmas Day: no classes Thursday 12/26: No […]