Thursday, September 3, 2015

Double Tabata

Strength/Skill:Interval Work

WOD:Double Tabata Mash Up
Tabata Mash Up 1
Push Ups
Sit Ups
Rest 2 Minutes
Tabata Mash Up 2
Box Step Ups
Air Squats

Linda doing her part to  help her team to victory

Wednesday, September 2, 2015

Time To Chip Away

Strength/Skill:Clean & Jerk


WOD:For Time
Run 800M (L2-600M, L1-400M)
40 KB Swings (RX-53/35, L2-35/26, L1-26/18)
30 Pull Ups (L2/L1-Bar Rows / Ring Rows)
20 Power Snatch (RX-95/65, L2-65/35, L1-35/15)
10 Overhead Squats (RX-95/65, L2-65/35, L1-35/15)

Devin showing what he's got. 

Tuesday, September 1, 2015

Double Amrap 5

Strength/Skill:Barbell Complex


WOD:Double Amrap 5
Amrap 5
8 Deadlifts (RX-225/155, L2-155/105, L1-95/65)
25 Double Unders (L2-10DU, L1-5DU/25 Singles)
Rest 2 Minutes
Amrap 5
10 Toes To Bar (L2-Leg Swings, L1-Sit Ups)
15 Box Jumps (RX-24/20, L2-20/16, L1-16/12)


Anna has been killing it

Monday, August 31, 2015

Do Work

Strength/Skill:Snatch

WOD:For Time
3 Rounds For Time
15 Front Squats (RX-135/95, L2-95/65, L1-65/35)
15 Lateral Burpees


Jim doing work. 

Saturday, August 29, 2015

Open Gym

Join at 10am for open gym. It's a perfect time to work anything you want.

Dirty Sanchezes

Friday, August 28, 2015

Clean Max

Strength/Skill: Cleans

WOD:
3 Rounds For Time
12 Hang Power Clean To Overhead (RX-95/65, L2-65/35, L1-35/15)
12 Sit ups
Jared doing work