Tuesday, February 9, 2016

Let Get Back

Strength/Skill: Pull ups

WOD: For Time
27-21-15-9
Thrusters (RX-95/65, L2-65/35, L1-35/15)
Toes To Bar (L2-Leg Swings, L1-Sit Ups)


Brittani is back after giving birth to Noah!

Monday, February 8, 2016

Double Amrap 5

Strength/Skill: Deadlift

WOD: AMRAP 5
8 STO (RX-115/75, L2-75/55, L1-55/25)
10 Box Jumps (RX-24/20, L2-20/16, L1-16/12)
*Rest 1 Minute
AMRAP 5
8 Front Squats (RX-115/75, L2-75/55, L1-55/25)
10 Lateral Burpees
*Rest 2 Minutes
50 WallBalls For Time
All Movement Standards


Amanda

Friday, February 5, 2016

Last Friday Night Lights

Join us for the last Friday Night Lights tonight at 7:00pm

Strength/Skill: Pistols

WOD: 7 Rounds
4 Snatch Deadlift (RX-95/65, L2-65/35, L1-35/15)
4 Power Snatch (RX-95/65, L2-65/35, L1-35/15)
4 Overhead Squat (RX-95/65, L2-65/35, L1-35/15)
4 CTB  Pull Ups (L2-Pull Ups, L1-Bar Rows)


Lets Row

Thursday, February 4, 2016

Everyone Deadlifts

Strength/Skill: Deadlift

WOD: Amrap 15
10 Power Cleans (RX-185/125, L2-135/85, L1-95/65)
10 Bar Facing Burpees
30 Double Unders (L2-15DU, L1-30 Singles)


Little man Henry putting in work

Wednesday, February 3, 2016

EMOM Time

Strength/Skill: Jerk

WOD: EMOM 20
4 Snatch (RX-135/95, L2-95/65, L1-65/35)
6 Toes To Bar (L2-Leg Swings, L1-Sit Ups)


Ashley doing work

Tuesday, February 2, 2016

Classic Movements

Strength/Skill: Skills

WOD: 5 Rounds For Time
Run 400M (L1-250M)
21 KB Swings (RX-53/35, L2-35/26, L1-26/18)
12 Pull Ups (L2/L1-Bar Rows)


Juan in the zone

Monday, February 1, 2016

2 Parts

Strength/Skill: Back Squat

WOD: For Time
25-15-10
Deadlift (RX-225/155, L2-155/85, L1-95/45)
Hand Release Push ups
Rest 2 minutes
25-15-10
Wallballs (RX-20/14, L2-16/10, L1-10/6)
Sit Ups

Edward doing work