3 / 30 / 2018

***ATTENTION***
We are programming accessory work again for those who are interested. It will be posted on the cork board by the bathrooms. It is meant to be done on your own after class but is voluntary. Just make sure that you will be out of the way of the regular class. If you have any questions ask your coach for details. Enjoy!

There will be one class only Saturday morning at 9am.

6 min EMOM
Clean Complex

1 Clean Pull
1 Power Clean
1 Clean

For Time
30 Cleans (225,155) Power or Squat

15 min cap

3 / 29 / 2018

***ATTENTION***
We are programming accessory work again for those who are interested. It will be posted on the cork board by the bathrooms. It is meant to be done on your own after class but is voluntary. Just make sure that you will be out of the way of the regular class. If you have any questions ask your coach for details. Enjoy!

There will be one class only on Saturday morning at 9am.

2 Person Teams
12 Rounds

10 Ring Dips
20 Pullups
30 Situps
40 Double Unders

30 min cap
Split the work however you wish

3 / 28 / 2018

***ATTENTION***
We are programming accessory work again for those who are interested. It will be posted on the cork board by the bathrooms. It is meant to be done on your own after class but is voluntary. Just make sure that you will be out of the way of the regular class. If you have any questions ask your coach for details. Enjoy!

7 min EMOM
Back Squat x 3
70% across all sets

15 min Amrap
10 Thrusters (95,65)
5 Burpee Box Jump Overs (24,20)

3 / 27 / 2018

***ATTENTION***
We are programming accessory work again for those who are interested. It will be posted on the cork board by the bathrooms. It is meant to be done on your own after class but is voluntary. Just make sure that you will be out of the way of the regular class. If you have any questions ask your coach for details. Enjoy!

E2MOM for 10 min
Push Press x 5
65% across all sets

4 Rounds
Run 400m
20 K Bell Swings (1.5/1)
20 Situps

20 Min Cap

3 / 26 / 2018

***ATTENTION***
We are programming accessory work again for those who are interested. It will be posted on the cork board by the bathrooms. It is meant to be done on your own after class but is voluntary. Just make sure that you will be out of the way of the regular class. If you have any questions ask your coach for details. Enjoy!

E2MOM for 16 min
Snatch Complex Ascending
1 Power Snatch
1 Snatch
2 OH Squats

10 Min EMOM
5 Power Snatch (95/65)
15 Air Squats

3 / 22 / 2018

3 Person Team
25 min Amrap

Row 200m
Run 100m

1 partner completes an entire round while the others rest

3 / 21 / 2018

18 min EMOM
Min 1: 10 Deadlifts (185,135)
Min 2: 12 Box Jump Overs (24,20)

3 / 20 / 2018

Tabata
Pullups
Rest 1 min
Air Squats
Rest 1 min
Push Press (75,55)
Rest 1 min
SDHP (75,55)

Score is total reps

3 / 19 / 2018

3 Rounds
50 Situps
30 Burpees
10 Power Cleans (205,145)

25 min cap

3 / 16 / 2018

***During the Open this year we will have a 3:15 and 4:15 class only on Fridays. After that we will start with the heats for the Open.***

Also, there will be no 3:15 class this afternoon. (3/16/18)

Today’s WOD will be the Open WOD 18.4.