by Stefani | May 25, 2016 | WODs
Skill/Strength/Buy-in: 30 Muscle-Ups, for time. WOD: ***Sub 7 Karen 150 Wall Balls 20/14 to 10′ TIMECAP: 7:00 Extra Work/Cash Out: Bench Press 3RM, then 90%x3x3 HAPPY WODDING!!
by Stefani | Apr 29, 2016 | WODs
Skill/Strength/Buy-in: Clean / Snatch practice Partner WOD: Alternate rounds of Holleyman 30 RFT 5 WBS 20/14 3 HSPU 1 Power Clean 225/155 -then- Isabel 30 Snatches 135/95 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st...
by Stefani | Apr 25, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 5-5-5-5-5 Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets. WOD: “Nancy” 5 RFT 400m Run 15 Overhead Squats 95/65 Extra Work/Cash...
by Stefani | Feb 5, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 3 at 84% 2 at 94% 3×1 at 100% WOD: Karen 150 Wall Ball Shots HAPPY WODDING!
by Stefani | Dec 31, 2015 | Uncategorized
HAPPY NEW YEAR!! Who’s ready to set new goals and achieve PRs? 🙂 Only class today is 1230. Enjoy! Skill/Strength/Buy-in: Turkish Get-ups review Then Accumulate 14-20 reps (7-10 each arm) (45/25) WOD: Fran 21-15-9 Thrusters 95/65 Pull-ups HAPPY...
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