WODs

August 18, 2011 Thursday


August 17, 2011 Wednesday

Strength WOD: use rack and back jerk if your OHS exceeds your snatch or clean and jerk.

Checkout


August 16, 2011 Tuesday

One bar, athlete changes weight from PC to SDHP. Burpees to 45# plate, open hips then step or jump down. No rebound.


August 15, 2011 Monday

Partner on a rower. Row 500m, then swap and rest while other rows. Be fast! 3 min rest!


August 13, 2011 Saturday

Main Class 0930

Advanced RX WOD


August 12, 2011 Friday


August 11, 2011 Thursday

Scaling: MU - 1) Use MU Progression from floor if you have C2B Pull-up and Ring Dips, 2) use 2 C2B and 2 Rings Dips per MU, 3) use 2 strict Pull-up and 2 static dips or box dips per MU. HSPU - Scale to 1 AbMat, pike off box or floor pike


August 10, 2011 Wednesday

AbMat Sit-ups, Sub Good Mornings (45#/33#) for Back Extensions Scale to: 400m Run and 30/30


August 09, 2011 Tuesday


August 08, 2011 Monday

Scale to: 20 Minute AMRAP, use HR Push-up or Asst. Push-up


August 06, 2011 Saturday

Advanced Class: Complete after skill work

Main Class: Partner up!


August 05, 2011 Friday

Both men's/women's rope climbs to 15' Athlete must change their bar load for final two sets of C&J


August 04, 2011 Thursday

Happy birthday Steph S. and Amy N.! (26th and 31st of July)


August 03, 2011 Wednesday

(Use 225#/155# for RX DL, KB is 70#/53#) Scaling: Burpee PU to 7 pull-ups followed by 7 burpees each round.


August 02, 2011 Tuesday


August 01, 2011 Monday

5pm and 6pm Classes only.


July 30, 2011 Saturday


July 29, 2011 Friday


July 28, 2011 Thursday

Touch the line at each 10m turn! Run through the last one.


July 27, 2011 Wednesday

Choose one 2 Minute Challenge Checkout WOD.

Choose one 2 Minute Challenge Checkout WOD.

Choose one 2 Minute Challenge Checkout WOD.


July 26, 2011 Tuesday

Strength WOD. Scale beginners to hang snatch (full or partial squat)


July 25, 2011 Monday


July 23, 2011 Saturday