Month: March 2015

WOD – 4/1/2015

STRENGTH Back Squat – 20 Minutes to a 10RM WOD AMRAP 6 Minutes: 30 Double-Unders 15 Air Squats *Scale with single-unders or speed steps.  If you are doing double-unders, try to get more than 6 rounds.* Post scores to comments.

WOD – 3/31/2015

WOD 50 Burpee Box Jumps 24/20″ 50 Russian Kettlebell Swings 53/35lbs 35 Burpee Box Jumps 24/20″ 35 Russian Swings 53/35lbs 20 Burpee Box Jumps 24/20″ 20 Russian Swings 53/35lbs   Extra Abs by Coach   Post scores to comments.  

WOD – 3/30/2015

SKILL Turkish Get-Ups – 3 x 5/5, rest 90s between sets WOD “Grace” 135/95lb Clean and Jerk x 30 Reps for Time *Standard is ground to shoulder, shoulder to overhead anyway.  No squat needed.* *Scale to make sure you finish in sub 7 minutes.  If you finished in sub 7 minutes last time and you …
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WOD – 3/27/2015

Don’t forget about 80s night tonight!  Heat 1 will start at 6pm.  We expect you to wear 80s gear for the WOD and for the party afterwards!  WORKOUT 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men …
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WOD – 3/26/2015

STRENGTH DAY Sumo Deadlifts 5-5-3-3-1-1-1 Every set should be heavy, ending in a new 1RM. Extra Abs by Coach Post scores to comments.


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