Daily WOD

There will be NO Open floor today at 4:30.  The gym will open at 5:30 for 6 pm class.

Deadlift Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

GP WOD:
AMRAP 3
10 OHS 95/65#
10 Step up 24/20″
rest 1.5 minutes
AMRAP 4
10 OHS 95/65#
10 Box jump 24/20″
rest 2 minutes
AMRAP 5
10 OHS 95/65#
10 Box jump over 24/20″

Open WOD:
AMRAP 3
10 OHS 115/75#
10 Box jump 24/20″
rest 1.5 minutes
AMRAP 4
10 OHS 115/75 #
10 Burpee box jump 24/20″
rest 2 minutes
AMRAP 5
10 OHS 115/75#
10 Burpee box jump over 24/20″

Andrew hitting a 300# Clean and Jerk

August 13, 2015

Friday 08.14.2015

There will be NO Open floor today at 4:30.  The […]
August 12, 2015

Thursday 08.13.2015

Gymnastic Skill: Skin the Cat progressions GP WOD: 10-1 Power […]
August 11, 2015

Wednesday 08.12.2015

Bench Press Week 2 5 @ 40% 5 @ 50% […]
August 10, 2015

Tuesday 08.11.2015

Back Squat Week 2 5 @ 40% 5 @ 50% […]