Saturday, 11/30/2013 WOD

WOD:  5 Rounds: 200 M Run 20 KB Snatch (10 each arm) (16/24) 20 Wall Balls (14/20) Warm Up: 400 M Run 3×25 Pullovers Team Stretch WOD Specific Warm Up: 5×5 KB Snatch and Wall Balls Start light and work up to work out weight Times: Utah 21:05 CQ 25:23 Nicole 23:42 John 21:04 Skills: Mike D...

Friday, 11/29/2013 WOD

WOD: 12-10-8 Squat Snatch (65/95) T2B Warm Up: 400 M Run 3×20 KB Situps 400 M Run Team Stretch WOD Specific Warm Up 5×5 Squat Snatch and T2B Times: Christine 7:51 (20) MCC 7:15 (45) Hollywood 12:29 (75) Brooks 6:24 (95) Turkey Day: Bo NFT Wednesday: Roberto 17: 08 Skills: Jill 9:26 Mark 9:07 Mikey 7:46 Abel...

Wednesday, 11/27/2013 WOD

WOD:  For Time, 10,9,8,7,6…..1 Overhead Lunges (25/45), Prison Rules Burpees There’s a small catch…..you have to perform 30 double unders/90 Singles between each round :). Happy Hump Day! Warm Up: 400 M Run 30 Double Unders Team Stretch WOD Specific Warm Up 3×5 OH Lunges (10/15; 15/25; 25/45) and Burpees Strength Training Recommendation 5×5 OHS (Overhead Squat) or For Time: 200 M Farmer’s Carry (16/24) 20 Front Squat (95/155) 20 KB Snatch each arm...

Tuesday, 11/26/2013 WOD

WOD:  For Time, 3 Rounds 10 Hanging Power Clean (75/115) 10 Push Press (75/115) 20 Goblet Squats (16/24) Warm Up: 400 M Run 60 Mountain Climbers WOD Specific Warm Up: 5×5 Hanging Power Clean, Push Press, and Goblet Squats Start light and work up to WOD weight Post-WOD Strength 5×5 OHS or 4 Rounds One minute work, one minute rest Deadlift (155/225) Wall Balls (14/20) Rope Climb Lili (45) 6:20 Brooks (115/95) 8:20 Gabriel (65) 7:18 Vero (15) 6:12 Del (115) 8:07 Smiley (85) 10:04 Stacey (75) 12:56 Mike W (95) 12:16 AG (115) 9:52 Alec (85) 9:11 Javi (95) 9:55 Big C (225 DL, 155 PP) 10:54 Bo (75) 6:59 Skills Leah (6 Min AMRAP: 10 box steps, 5 jumping PU, 10 Situps) 3+1 Jillian (3 Rds: 8 Power Clean, 5 Ring Rows, 8 Box Jumps)...