Archive for November, 2016

20161201 Thursday Open Wod

Posted: November 30, 2016 by courtland07 in Uncategorized

WOD

21-15-9

T2B

OH SQUAT (95/65)

There will not be a coach for the 1630 class we apologize for the inconvenience.

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20161130 Wednesday Open Wod

Posted: November 29, 2016 by courtland07 in Uncategorized

WOD

Each person gets 3 45# plates on one end of rig.

-Carry one plate 25M.  Place the plate and do 5 Burpees to plate.

-Run back 25M and repeat with next plate.  Stack it and do 5 burpees to two plates.

-Run back 25m and repeat again with last plate.  After the last 5 Burpees to plates (a three stack)

-Pick up one plate, run it back to the starting line, do 5 burpee to plate

-Run 25M, pick up 2nd plate, run it back to start line, stack on top of existing plate, do 5 burpee to plates

-Run 25M, pick up last plate, run it back to start line, put on top of plate stack and do 5 burpee to plates

20161129 Tuesday Open Wod

Posted: November 28, 2016 by courtland07 in Uncategorized

WOD

3 RFT

20 CAL ROW

20 HANG POWER CLEANS (115/95)

20 KNEES TO ELBOWS

20161128 Monday Open Wod

Posted: November 27, 2016 by courtland07 in Uncategorized

WOD

14 MIN E2MOM

7 BOX JUMP (24/20)

7 POWER SNATCH (105/75)

20161126 Saturday Open Wod

Posted: November 25, 2016 by courtland07 in Uncategorized

WOD

75 DOUBLE UNDER BUY IN

THEN

10 MIN AMRAP

18 T2B

18 D-BALL CLEANS (50/30)

20161125 Friday Open Wod

Posted: November 24, 2016 by courtland07 in Uncategorized

There will be no classes held today

WOD

5K run for time

20161123 Wednesday Open

Posted: November 22, 2016 by courtland07 in Uncategorized

There will be no classes held today.

WOD

30 MIN LADDER

PUSH UP

SIT UP

AIR SQUAT

*starting with 1 rep of each movement add a rep each cycle