Monday, November 30, 2015

Max Week

Strength/Skill: Snatch
Find 1 Rep Max Snatch

WOD: 21-15-9
Front Squats (RX-135/95, L2-95/65, L1-65/35)
Pull Ups (L2-Assisted, L1-Bar Rows)

Lets get a snatch max!!

Thursday, November 26, 2015

Happy Thanksgiving

Happy Thanksgiving!! We are closed today. Enjoy your holiday.


Wednesday, November 25, 2015

Work For Your Turkey

Strength/Skill: Clean & Jerk

WOD: 3 Rounds For Time
50 Double Unders (L2-25DU, L1-10DU/50 Singles)
15 Overhead Squats (RX-115/75, L2-65/35, L1-35/15)
10 Snatch Deadlift (RX-115/75, L2-65/35, L1-35/15)


Tuesday, November 24, 2015

Lets Go

Strength/Skill: Snatch

WOD: 8 Rounds For Time
3 Cluster (RX-155/105, L2-135/95, L1-75/45)
6  Box Jumps (RX-30/24, L2-24/20, L1-20/16)
100FT Shuttle Run


Monday, November 23, 2015

Lets go heavy

Strength/Skill: Back Squat

WOD: Amrap 8
6 Clean & Jerk (RX-155/105, L2-115/75, L1-75/45)
10 Pull Ups (L2-Bands, L1-Ring Rows)
Then immediately go into next amrap
Amrap 4
Find 1 Rep Max Clean
*Score Rounds and Reps and weight lifted

Lets go heavy

Saturday, November 21, 2015

Open Gym

Open gym starts at 10am today. Come work on a skill, lift or make up a wod.