W.O.D.

Tuesday

3/17/16 Oly Skill 5-5-5-5 of Power Clean *Cycling  -then- Metcon For Time.. 50 Front Squats 75/55 50 Hang Power Cleans 75/55 50 Push Press 75/55

New Week!

Welcome back everyone. Good job with the open! Keep killing it for the next 2 weeks   3/16/15 Metcon 3 Rds for Time.. 400m Run 20 Box Jumps 24/20 15 KTE

Open 15.3

Today 15.3 is announced! Are you guys ready? What do you think it’s going to be?   3/12/15 Metcon 30min Gymnastics Session  20 Double Unders 30sec. Handstand Hold on Wall 15sec. Hollow Holds 15sec. Arch Holds 20 Double Unders 10 GHD Back Ext. 10 GHD Hip Ext. 

#WCW

Gymnastics 15min Muscle Up Practice.. -then- Metcon 2 Rds for time.. 800m Row 24 Box jumps 24/20 24 Wall Balls 20/14

The Open

Great job to all our athletes from this past weekend! Keep up the good work!! 🙂    3/10/15 Metcon E5M for 20mn.. 120ft. Farmer Carries (AHAP) 120ft. Walking Lunges  8 Burpees 

22 FEB THE OPEN IS HERE!

The week of the open is here! Hope you all are excited!! See you all today  2/23/15 Strength 10-10-10-10-10 of Back Rack Walking Lunges *AHAP -then- Tabata Interval 20sec. KBS 32kg/24kg 10sec. rest repeat..

23 FEB TUESDAY

2/24/15 Oly Skill EMOM 10min.. 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch -then- Metcon For Time.. *20min Time Cap 21 Power Snatches 95/65 50 Double Unders 16 Power Snatches 50 Double Unders 11 Power Snatches 50 Double Unders 6 Power Snatches 50 Double Unders 1 Power Snatch