E3MOM for 18 minutes complete 2 rounds of 10 C2B pull-ups and 10 OHS 95/65.
*Thanksgiving schedule: We will be closed on Thursday the 26th. We will have 2 classes on Friday the 27th, 8:30am and 4:30pm.
11/23/15
WOD 1: EMOM for 7 minutes complete 1 power clean and 2 front squats @ 50% of 1 RM back squat.
WOD 2: 3 RFT of 400m run, 10 hang to overhead 135/95 and 15 TTB. (20 minute time cap)
*Thanksgiving schedule: We will be closed on Thursday the 26th. We will have 2 classes on Friday the 27th, 8:30am and 4:30pm.
11/20/15
WOD: For time:
30 TTB, 30 OHS 95/65, 30 ball slams 25/15
20 TTB, 20 OHS 95/65, 20 ball slams 25/15
10 TTB, 10 OHS 95/65, 10 ball slams 25/15
Thanksgiving schedule announcement!
-Closed on Thursday Nov, 26th (Thanksgiving)
-8:30am and 4:30 pm on Friday Nov, 27th (Black Friday)
11/19/15
WOD: 20 minute partner AMRAP.
Partner 1 runs 400m, partner 2 rows.
Rotate every time the runner returns.
Score is total number of meters rowed.
11/18/15
WOD: 5 RFT 200m run, 6 hang power cleans 185/135, 15 box jumps 24/20
11/17/15
WOD 1: Back squat 5 x 2 @ 90% of 1 R.M. Or make up 1 R.M. back squat if you missed it.
WOD 2: For time:
50 KB swings 24/16 kg
50 push-ups
50 jumping lunges
50 sit-ups
50 SDHP 24/16 kg
then,
25 KB swings 24/16 kg
25 push-ups
25 jumping lunges
25 sit-ups
25 SDHP 24/16 kg
11/16/15
WOD: 20 minute AMRAP of:
10 pull-ups
20 push press 95/65
30 double unders
11/14/15
In teams of 2 complete as many rounds as possible in 20 minutes of:
7 power cleans 95/65
7 thrusters 95/65
7 burpee over the bar
*1 person working at a time, once partner 1 completes round 1 partner 2 will start round 2… and so on.
11/13/15
WOD 1: Clean and jerk (15 minutes)
WOD 2: 3 rounds for time: 50 double unders and 50 sit-ups
*15 minute time cap
11/12/15
WOD 1: 12 minute AMRAP of 200m run + 6 muscle-ups
*scale for MU 3:1 pull-ups and dips
WOD 2: 60 calorie row, 40 OHS 115/75 and 20 SDHP 115/75
*12 minute time cap