by Stefani | Jan 12, 2016 | WODs
Skill/Strength/Buy-in: Pistol review 1-2-3-4-5-4-3-2-1 Pistols (left and right=1) Chest to bars *advanced athletes do Muscle-ups* WOD: 5 RFT 3 Rope Climbs 25 Sit-ups 8 Clean and Jerks 135/95 30 Double Unders HAPPY...
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 17, 2015 | WODs
Skill/Strength/Buy-in: Back Squat 4 sets 4×5 Back Squats at 60% of your 1RM 30 seconds rest after every set of 5 3 min rest after every total set {80 Squats total} WOD: “Annie” 50-40-30-20-10 Double Unders Sit-ups HAPPY...
by Stefani | Oct 23, 2015 | WODs
Skill/Strength/Buy-in: Review Snatch, Clean & Jerk, and Thruster WOD: {partnered} 200 Double Unders 100 Air Squats 80 Sit-ups 60 Box Jumps 40 T2B 20 Power Snatches 95/65 15 Thrusters 115/75 10 Clean & Jerks 135/95 5 Rope Climbs HAPPY...
by Stefani | Oct 14, 2015 | WODs
Skill/Strength/Buy-in: Romanian Deadlifts 5 sets of 3 reps WOD: 3 RFT 800m run 50 Deadlifts 135/95 50 Sit-ups {or 30 GHD Sit-ups} 30min Time Cap HAPPY WODDING!!
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