Monthly Archives: November 2015

WOD for 11.30.15

Strength:

Clean and Jerk
1) 4x2 High Hang Power Cleans
2) 3x 1 Power Clean + 2 Jerks


Metcon:

4 Rounds for time
5 Hang Snatch (95/65)
10 Bar Over Burpees
20 Double Unders

WOD for 11.24.15

Strength:
Front Squats
5x2 @ 95% 1RM

Metcon:
For Time:
21 Clusters (95/65)
21 Butterfly Sit-ups
3 Laps
15 Clusters
15 Butterfly Sit-ups
2 Laps
9 Clusters
9 Butterfly Sit-ups
1 Lap

WOD for 11.23.15

Strength:
Snatch
1. 5x2 Hang High Pulls
2. 3x2 Hang Power Snatch


Metcon:
For time:
100 Burpees
***12 minute time cap


*Now before you get all pissed off and say "eff that", come give this a try. It will be hard, you will hate it, but come suffer with your fellow man/woman. Also, it will give you an idea of where you are cardiovascularly. A good time on this is 7:00 or less.
See yall tomorrow!

WOD for 11.21.15

Strength:
As always, open gym is available from 10:00-Noon. Please be respectful of this window of time. The 9:00am class is meant to be an on ramp class. If you would like to come work on fundamental movements, please feel free join, but if you are wanting to come work the open gym hours, please wait until 10:00am. Thank you all very much!

Metcon:
5 Rounds for time
400m run
15 Front Squats (95/65)
20 Double Unders
15 Plate Sit-ups
20 Double Unders
15 Power Snatch
20 Double Unders