3 / 1 / 2013

Skill
Row, 2 x 500m 

Open WOD 12.5

7 Minute Amrap
Thrusters, 100 / 65
C2B Pullups

The rep scheme will be by 3’s.  Round one will be 3 Thrusters & 3 C2B Pullups.  Round two will be 6 & 6.  You will ascend by 3’s as high as you can in 7 minutes.

2 / 28 / 2013

Skill
3 Position Snatch Drills

Open WOD 12.2

10 Minute Clock
30 Snatches, 75 / 45
30 Snatches, 135 / 75
30 Snatches, 165 / 100
Max Reps, 210 / 120

2 / 27 / 2013

Sarah securing 1st place during last weekends competition.

2 Person Teams

For Time
200 Double Unders
150 Situps
100 K Bell Swings, 1.5 / 1
50 HSPU’s
100 K Bell Swings, 1.5 / 1
150 Situps
200 Double Unders

30 minute cap

2 / 26 / 2013

Pre – WOD
Box Jump Skill Work

Open WOD 11.5

20 minute Amrap
5 Power Cleans, 145 / 100
10 T2B’s
15 Wall Balls, 20 / 14

2 / 25 / 2013

We had a blast at the competition Saturday.

Strength
Deadlift EMOM
6 x 3 @70%

Open WOD 11.4

10 minute Amrap
60 Burpee Over Bar
30 OHS, 120 / 90
10 Muscle Ups

2 / 22 / 2013

Reminder ..  Friday is the last chance to get a WOD in this week. We are CLOSED SATURDAY.

Strength
Bench Press
5 x 5

Open WOD 11.3

5 minute Amrap
Squat Clean, 165 / 110
Jerk, 165 / 110

2 / 21 / 2013

Strength
Strict Press EMOM
6 x 2 @75%

5 Rounds
15 K Bell Swings, 1.5 / 1
20 Situps
10 K Bell Snatches, 1.5 / 1
( Alternating arms )

20 minute cap

2 / 20 / 2013

Jackson during 12.4 last year.

Open WOD 12.4

12 minute Amrap
150 Wall Balls, 20 / 14
90 Double Unders
30 Muscle Ups

2 / 19 / 2013

Strength
Power Clean EMOM
6 x 3 @ 75%

Open WOD 11.2

15 minute Amrap
9 Deadlift, 155 / 100
12 GSPU
15 Box Jumps, 24 / 20

2 / 18 / 2013

Happy Birthday Drew!!

Pre – WOD
Row, 1000m

Drew’s B – Day WOD

2 Rounds
*2 Burpee C2B’s
18 Thrusters, 95 / 65
2 Burpee C2B’s
18 OH Lunges, 45 / 25

Rest 1 minute

2 Rounds
2 Burpee C2B’s
18 SDHP, 95 / 65
2 Burpee C2B’s
18 GTO, 45 / 25

20 minute cap

*Competitors will do Burpee Bar Muscle Up’s.  Lunges are performed
in place, not walking.