20161209 Friday Open Wod

Posted: December 8, 2016 by courtland07 in Uncategorized

SSS

Squat Cleans -5×3 mid thigh pull

Front Squat and Jerk – 4×2 (1 Jerk every set)

WOD

FT

Buy In: 50 ft walking lunge with plate overhead (45/25)

50 Calorie Row

100 Wall Balls

2:00 L-Sit

Buy Out: 50 ft walking lunge with plate overhead (45/25)

NO CLASS TOMORROW FOR COACHES DEVELOPMENT

20161208 Thursday Open Wod

Posted: December 7, 2016 by courtland07 in Uncategorized

SSS

Bench Press – 12, 10, 5, 5, 3, 2, 1

WOD

10 RFT

10 Deadlift (225/135)

10 Evil Wheels

5 Box Jumps (30/24)

20161207 Wednesday Open Wod

Posted: December 6, 2016 by courtland07 in Uncategorized

SSS

Back Squat – 5, 5, 3, 2, 1, 1, 1, 1, 1

Front Squat Pauses in bottom – 5×3

WOD

AMRAP 12

10 DB Cleans (35/25)

20 DB Walking Lunges

EMOM Do 5 Burpees

20161206 Tuesday Open Wod

Posted: December 5, 2016 by courtland07 in Uncategorized

WOD

Two for Tuesday

AMRAP 7

10 HSPU

50 DU

Rest 2 minutes

AMRAP 5

100 Meter Walking Lunge

100 Meter Sprint

(done on the 200 meter track)

20161205 Monday Open Wod

Posted: December 4, 2016 by courtland07 in Uncategorized

 

WOD

Jackie

1000 M Row

50 Thrusters (45/35 Bar)

30 Pull ups

20161203 Saturday Open Wod

Posted: December 2, 2016 by courtland07 in Uncategorized

Unfortunately there will not be a coach this morning

WOD

ESTABLISH SNATCH BALANCE 1 RM

20161202 Friday Open Wod

Posted: December 1, 2016 by courtland07 in Uncategorized

WOD

15 MIN LADDER

PULL UP

SUMO DEADLIFT HIGH PULL (95/65)