Friday 1.4.16 The Real WOD…Happy April Fools Day!!

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[caption id="attachment_3883" align="aligncenter" width="642"] Coach Jen[/caption] Warm-up: Barbell Warm-up Then complete: 4 RNFT 2 TnG Snatches 100m Run WOD: "Isabel" 30 Snatches for Time COMP: 135/95# RX: 135/95 Scaled(+): 115/75 Scaled: 95/65 and lighter We will be trying something new with our scaling options. One thing many athletes were trying…

Tuesday 29.3.16

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[caption id="attachment_3873" align="aligncenter" width="642"] Coop![/caption] Warm-up: 3RNFT: 150 Meter Row 5 Deads, Work your way towards body weight 10 Box Jumps 20" WOD: 15 minute Cap “Christine” 3 RFT: 500m Row 12 Deads, bodyweight 21 Box Jumps, 20″ – games standards. Novice: Step ups are allowed 7 minute rest Strength:…

Tuesday 22.3.16

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[caption id="attachment_3858" align="aligncenter" width="642"] Tricia[/caption] Warm-up: Pvc mobility and Band pull-up series then... 4 RNFT: 5 Box Jump 3 Thruster 1 Muscle-up WOD: 3 RFT: 21 Box Jumps, 24/20, (FIT)24/20, (FIT -)24/20 (Step ups allowed), (NOVICE)24/20 Step ups 12 Thrusters, 95/65, (FIT)95/65, (FIT -)75/55, (NOVICE)55/35 3 Muscle ups (RING), (FIT)…