Tuesday, October 6, 2015

Be Fit and Happy Together

Strength/Skill: Ring Dips

WOD: For Time
Run 800M (L1-400M)
40 DB Power Cleans (Pick weight)
30 Box Jumps (RX-24/20, L2-20/16, L1-16/12)
20 DB Thrusters (Pick Weight)
10 Handstand Push Ups (L2-Pike, L1-Push Ups)

Fit and Happy Together

Monday, October 5, 2015

Achieve Your Goals

Strength/Skill: Snatch

WOD: Amrap 8
5 Deadlift (RX-275/185, L2-205/125, L1-115/65)
5 Burpee Pull Ups (L2/L1-Push Up + Box Step Up + Jumping Pull up
20 Double Unders (L2-10DU, L1-5DU/25 Singles)

Coach Shelley doing work

Sunday, October 4, 2015

Rest Day

Take a rest day unless we've posted a suffer Sunday.

Don't forget we have our annual Halloween WOD coming up on Oct. 23rd. 

Friday, October 2, 2015

1st Timer

Strength/Skill: Snatch

WOD: Amrap 12
3 STRICT HSPU (L2-Pike, L1-Push Ups)
6 Thrusters (RX-95/65, L2-65/35, L1-35/15)
12 Burpees To 6" Target

Mike C in his first competition

Thursday, October 1, 2015

Tabata Mash Up

Strength/Skill: Pull Ups

WOD: Tabata Mash Up
Box Jumps
Push Ups
*Switch back and forth. 10 Rounds of each.
*Rest 2 Minutes
Run 800M (L2-600M, L1-400M)

Jennifer running

Wednesday, September 30, 2015

Team Work

Strength/Skill:Back Squat

WOD:3 Rounds For Time
50 Double Unders (L2-25DU, L1-10DU/50 Singles)
25 Wallballs (RX-20/14, L2-16/10, L1-10/6)
10 CTB Pull Ups (L2-Pull Ups, L1-Bar Rows)

Katie doing pull ups

Tuesday, September 29, 2015

Keep moving up

Strength/Skill:Interval Work
WOD:8 Rounds For Time
3 Squat Clean (RX-185/125, L2-135/95, L1-95/65)
6 Handstand Push Up (L2-Pike, L1-Push Ups)
100FT Shuttle Run

Glen working his way down the snatch ladder