WODs

June 04, 2011 Saturday

Checkout Abs


June 03, 2011 Friday

Pick a skill or Mobility work post WOD if you are up to it:


June 02, 2011 Thursday


June 01, 2011 Wednesday


May 31, 2011 Tuesday

You have 12 Minutes to work on a 1RM or Snatch technique. Don't add weight if it sacrifices your ability to complete a full range of motion (ROM) Squat Snatch!

Checkout WOD


May 30, 2011 Monday


May 28, 2011 Saturday

All reps unbroken. No kip unless prescribed in standards below. Men allowed 4 no-go's; women 6.


May 27, 2011 Friday


May 26, 2011 Thursday

General Scaling Guidelines: Runs - scale to 800m/400m/200m K2E - scale to K2Chest/K2Waist 3:1 Singles for Double-Under


May 25, 2011 Wednesday

Strength WOD

Squat Clean NOT power. (135#/95#)


May 24, 2011 Tuesday

Birthday Trio! Happy bday Lucy, Bridget and Willy! For RX+ use 95#/65# (only with Coach approval)


May 23, 2011 Monday


May 21, 2011 Saturday

Teams of 2 or 4. 1st athlete enters and completes the Row and then moves to Burpees, and the 2nd athlete begins the Row. This pattern continues and no athlete can begin the next station until the athlete ahead is clear. Post total time for team.


May 20, 2011 Friday


May 19, 2011 Thursday

Strength WOD: Share a rack, move quick 20 Min. cap.


May 18, 2011 Wednesday


May 17, 2011 Tuesday

Burpees similar to Open WOD 11.4. Chest touches ground, must jump and land with both feet together.


May 16, 2011 Monday

Brand New Members scale to half Angie.


May 14, 2011 Saturday

(135#/95#) Heavy WOD

(115#/85#)


May 13, 2011 Friday


May 12, 2011 Thursday


May 11, 2011 Wednesday

Checkout: Use M: 95#/ W:65#

Strength WOD: Clean from floor or use a rack (15 minutes max to complete)