Posts

WOD 12/12/15

8 Minutes of Snatch/Jerk/Clean Mobility (click links for details) A- 3 Minutes Light Row + 5-10 Each NFT: Snatch Pull From Pos 1 Muscle Snatch From Pos 2 Snatch Balance 3 Position Snatch (45/35/15/PVC) B- Snatch- 18 Minutes To A…

WOD 6/15/15

8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility A- WU- 2 RNFT of: 1 Minute Practice Triple Unders (Double Unders)/10 Each: Power Jerk (45/35/15/PVC)/ Jerk Grip OHS/ Front Racked Lunges (5 each leg)/ Good Morning B- Hang Snatch (Pos 2)-…

WOD 4/13/15

8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility A- WU- 2 RNFT- 15 OHS (45/35)/10 Hang Snatch (pos 1)/30 Seconds Triple Unders Practice or 2 RNFT- 15 PVC OHS/10 PVC Hang Snatch (pos 1)/30 Seconds Double Unders Practice B- Hang Snatch…

WOD 1/10/14

8 Minutes of Shoulder/Wrist/Over Head/Thoracic/Hip/Ankle Mobility A- WU- For Time: 20/15/10 BallSlam (20/15)/D.B. Snatch Each (45/25)   -7 Minute Cap B- Snatch- 15 Minutes To A Heavy Set of 2 C- Isabel= For Time: 30 Squat Snatches…

WOD 9/26/11

Warm Up: 3 Rounds of Run 400m & 3min Rest 5RFT of 10 Snatch (115/75)/ 15 Ring Rows/ 20 Ball Slams (20/15)

WOD 8/1/11

Warm Up- Coaches Choice Snatch- 1/1/1/1/1 (build up to 85%1RM) 5 RFT of: 10 Hang Snatches below the knee (75/45)/ 10 Box Jumps (24/18")/10 Wall Ball (20/12lbs)/ 10 Double Unders Row- 10 min @ 65% intensity

WOD 7/27/11

Squat Snatch- 3/3/3 5 RFT of: 35 Double Unders/1 Power Snatch (Max Effort) Correction: If you are interested in the Strength Series with Coach Tom you will need to pick up a Series package.. These rates are separate from your regular class…

WOD 5/16/11

For Time: 100 Double Unders/100 Air Squats Burgener Warm Up + PVC Dislocates Snatch- 1/1/1/1/1/1/1 For Time: 100 each- Knees to Elbows/Mt. Climbers/Sit Ups/Flutter Kicks

WOD 4/26/11

Warm Up- Coaches Choice 5 min K.B. Snatch-WindMill Practice 5 min K.B. Snatch-WindMill (5 Burpee Penalty every time K.B. touches the ground) 2 RFT of: 400M K.B. Farmers Walk/50 K.B. Swings 10 minutes of: Monkey Bars/Low Hurdles Penalty Bu…

WOD 3/9/11

Warm Up- Coaches Choice DeadLift- 5/5/5/5/5 @ 60-75% 1RM 5RFT of: 7 each Snatch/O.H.S. (115/65) Run 1 Mile

LOE 7/11/10

Warm Up - Dynamic Flexability SB Sprints-  (20 seconds on 30 seconds off) AMRAP in 20 minutes - 8 Dead Lift - 6 Clean SB Shuttle run -(20 seconds on 30 seconds off) 20 - DB Snatch / Windmill Cool Down - Static Stretches

LOE 4/18/10

CF- "DT" +++ Warm UP- Dynamic and Static Flexibility 1 Mile jog Five Rounds for time of: Dead Lift- 12 reps (M;115lbs/F;85lbs) Hang Power Clean- 9 reps (M;115lbs/F;85lbs) Push Jerk- 6 reps (M;115lbs/F;85lbs) 100 each Jack Knife, Super…

LOE 3/12/10

5 Rounds of Pain:) Warm UP- Static and Dynamic flexibility Rope 3X3 1 minute AMRAP  X5 Rounds -Box Jump -Thruster (M;65lbs/F;45lbs) -V-UP -Dead Lift (M;95lbs/F;65lbs) -1 minute rest PVC- dislocates/ around the world/ good morning w/rotation Burgener…