BLOG & WODS
Fri – 09/26/2014
WOD Clean & Jerk - 20 minutes to find max Only 2 misses allowed. Be smart and make small load changes. 6 Rounds for Time (20 min cap): 10...
Thur – 09/25/2014
VIDEO: 123lb Weightlifter Clean & Jerks 374lb. More than 3x bodyweight... No Mobility Class - It's the Doc's Birthday! She posted some extra...
Wed – 09/24/2014
WOD 10-15 minutes of LIGHT clean technique work / metcon prep "Elizabeth" 21-15-9 Cleans (135/95) Ring Dips Squat Cleans from the Floor, 20 min cap....
Tue – 09/23/2014
Video - Tips to Help your Double Unders: WOD Teams of three, 4 rounds each (36 min) of: 3 min Row for Calories...
Mon – 09/22/2014
WOD Split Jerk - 15 minutes of technique work If perfect, work up to 90% of 1RM 3 Rounds for Time (20 min cap): 400M Run 20 Box Jump Overs (24/20)...
Sat – 09/20/2014
WOD 24 minute AMRAP, teams of 2, alternating complete rounds: 5 Toes-to-Bar 10 Front Rack Lunges (75/55) 5 Burpees Over the Bar Extra Snatch -...
Fri – 09/19/2014
WOD For Time: 600M Run 15 Clean & Jerks (135/95) 400M Run 10 Clean & Jerks 200M Run 5 Clean & Jerks Extra Hang Snatch - Heavy Double...
Wed – 09/17/2014
WOD Front Squat - Heavy Double @ 5-10 lbs more than 09/02/2014 For Time (20 min cap) 1000M Row Then 2 Rounds: 50 Wallballs 10 Deadlifts (225/135)...