WOD 09-07-2015 WOD Becky 800m run 30 squat snatch 95/65 400m 30 hang power cleans 200m run 30 back squat more running 30 pull ups run 30 push ups and more running
WOD 07-16-2015 Warm up: 5 min jump rope, 3 min plank, 2 min flutter kicks Strength and Skill: Power Clean 3-3-3-1-1-1 WOD 5 power cleans 185/115 7 burpee box jumps 24/20 10 min AMRAP Cool Down: 5 minute foam roll, stretch
WOD 05-25-2015 Memorial Day 10am WOD MURPH 1 mie run, 100 pull us, 200 push ups, 300 squats, 1 mile run
WOD 04-28-2015 warm up- 5 min roll, 800m run or row, 30 push ups, 50 sit-ups str- Push Press 5-5-3-3-1-1 WOD- 75 wall balls, 50 russian kb swings 70/53, 25 Toes to Bar- for time cool down- 3 min plank
WOD 04-21-2015 Warm up 5 min Roll, 3 min row, 3 min jump rope, 3 min flutter kicks Str-Back Squat 1-1-1-1 Wod 30 box jumps 30 burpees 30 med ball cleans 2 rounds for time.
WOD 03-24-2015 Warm up 5 min foam roll 3 min jump rope 2 min mountain climbers 1 min flutter kicks Str-push jerk 1-1-1-1-1 WOD 50 pull ups 100 ring push ups 200 walking lunge w/med ball 20/15