Thu WOD 11/19/15

Regular WOD 5:30a, noon, 5:30p Strength Pause Front Squat 5 Sets x 5 Reps As HEAVY as possible 2 Second Pause   WOD 75 Double Unders 12 Cleans (225/135) *any type* 75 Double Unders 50 Calorie Row 75 Double Unders 12 Muscle-ups 75 Double Unders   KB WOD – 6:30pm   MoYo – 7:30pm  …

Thu WOD 11/12/15

5:30a, Noon, 5:30p Endurance WOD “Goliath” 4 Rounds for Time: 25 Weighted Burpees Weighted Hill Sprint Then; 1 Mile Run   6:30p KB WOD with Coach Meg 6 Minute Alternating Sides: 1 Snatch 1 Clean 1 Bent Over Row Rest 3 Minutes, then; 6 Minute Ascending Ladder: 1 Swing 1 Pull-up Buy-Out Surprise!   7:30p Mo…

Wed WOD 11/11/15

Strength10-5-4
Back Squats
5 Sets x 4 Reps
Work to heavy 4, then do 4 more sets of it

 

WOD
For Time:
100 Double Unders
4 Rope Climbs

then;

21-15-9
Thrusters (135/95)
Weighted GHD Sit-ups (20/14)

then;

4 Rope Climbs
100 Double Unders

*No break between rope/21-15-9/rope*

 

Keefa1

Thu WOD 11/5/15

5:30a, Noon, 5:30p Endurance WOD “The Nasty Mile” 27 Calorie Row 250m Sprint 21 Calorie Row 250m Sprint 15 Calorie Row 250m Sprint 9 Calorie Row 1 Mile Run   6:30p KB WOD with Coach Meg 12 Minute Alternating Tabata: Left Thrusters KB Sumo High Pulls Right Thrusters *Buy Out Magic*   7:30p Mo Yo A…

Wed WOD 11/4/15

ALL REGULAR CLASSES RESUME…NO COMP CLASS!   Strength Snatch Balance + OHS Work to a heavy double WOD 7 Minute AMRAP Ascending Ladder: 1 Thruster (135/95) 2 Rope Climbs *Increase thrusters by 1, rope climb stays at 2* Rest 5 minutes, then; 7 Minute AMRAP Ascending Ladder: 1 Box Jump Over (24/20) 1 T2B *Increase…

Tue WOD 11/3/15

Strength Clean & Jerk Work to a heavy 5, then; 3 Sets x 2 Reps @ 90% *TnG Reps* WOD On a continuous running clock: 2 Rounds of: 7 Snatches (175/115) 7 Muscle-Ups Then; 4 Minute AMRAP of Wall Balls (20/14) *AS MANY REPS AS POSSIBLE* Score = Total time of workout & number of…

Thu WOD 10/29/15

5:30a, Noon, 5:30p Endurance WOD “Michael Myers” 1 Mile Run 2k Row *100m Shuttle Sprint after each 500m* 20 UNBROKEN Wall Balls *If you drop the ball, you have to start over*   6:30p KB WOD with Coach Meg 10 Minute EMOM (HEAVY KB) Odd Minutes – 6 KB Front Squats & 6 KB Push-ups Even…