WOD 010515

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Warm Up: Row 1000/ Run 800M Clean and Jerk Prep Strength: 12 Minutes to establish COMP/FIT- Clean and Jerk- Heavy for day NOVICE- Clean and Jerk Technique WOD: 4RFT COMP: 50 Double Unders 25 Wall Balls 20/14# 5 Bar Pull-overs FIT: 50 Double Unders or 100 Singles 25 Wall Balls 20/14# 5 L- Pull-ups NOVICE: 100 Single…

WOD 290415

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Warm Up: Row 1,000/Airdyne 4:00min Snatch Barbell Prep Strength: 12 Minutes to establish: Heavy for Day Comp/Fit-5 rep Snatch from High Hang Novice-Snatch Technique WOD:  2RFT COMP: 21 Calories Row 15 Power Snatch 95/65# 9 Overhead Squat 95/65# FIT: 21 Calories Row 15 Power Snatch 75/55# 9 Overhead Squat 75/55# NOVICE: 21 Calories…

WOD 280415

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Warm Up: 3RNFT of: Run 200M 3 Skin the Cats or Progression 3 Wall Walks 10 Egg Rolls  5 each direction- starts @4:14) Strength: 12 Minutes: Push Press 10RM WOD:   For Time: COMP: Run 1 Mile 50 Hip extensions 30 Shoulder to Overhead 155/105# 10 Rope Climbs FIT: Run 1 Mile 50 Hip extensions 30 Shoulder to Overhead 115/75# 10 Rope…

WOD 042115

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Warm Up: 4 RNFT: 5 High Box Jumps 5-10 Strict Chin-ups 10-15 Push-ups   Strength: 12 Minutes: Push Press 10RM WOD:   10-8-6-4-2/100-80-60-40-20 COMP: Burpee Box Jump Overs 30/24" Double unders FIT: Burpee Box Jump Overs 24/20" Double unders x .5, or single unders NOVICE: Burpee Box Jump Overs 20/16" Single unders