by Stefani | Dec 30, 2015 | WODs
Happy New Year’s Eve! Enjoy, but ring in the new year safe! 🙂 630pm class is cancelled. Skill/Strength/Buy-in: Back Squat 5×5 at 65% WOD: “Sprint” 100 Double Unders 30 Med Ball Cleans 20/14 30 Sit-ups or 30 GHD Sit-ups 30 Dumbbell Snatches 50/30...
by Stefani | Dec 22, 2015 | WODs
Skill/Strength/Buy-in: Double Unders and Pistol review, then 5 Rounds 25 Double Unders 8 Alternating Pistols WOD: 12 days of Christmas 1 Sumo Deadlift High-Pull 2 Thrusters 3 Push Press 4 Hang Power Cleans 5 Hang Power Snatches 6 Kettlebell Swings 53/35 7 Pull-Ups 8...
by Stefani | Dec 1, 2015 | WODs
Skill/Strength/Buy-in: EMOM 12 (6 sets of each) Odds: 2 Clean and Jerks @70-80% Evens: 30-40 Double Unders WOD: “Fight Gone Bad” 3 Rounds, one minute at each station -WBS 20/14 -Sumo Deadlift Highpulls 75/45 -Box Jumps -Push Press 75/45 -Row for calories...
by Stefani | Nov 9, 2015 | WODs
Skill/Strength/Buy-in: 1RM Front Squat WOD: 600m Row 20 Box Jumps 24/20 12 Front Squats 135/95 20 Box Jumps 9 Front Squats 20 Box Jumps 6 Front Squats HAPPY WODDING!!
by Stefani | Nov 4, 2015 | WODs
Skill/Strength/Buy-in: Front Squat/Back Squat 4/8 @ 75% WOD: 5 Rope Climbs 25 Box Jumps 25 Burpees 25 WBS 20/14 25 Pistols 25 WBS 25 Burpees 25 Box Jumps 5 Rope Climbs HAPPY...
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