Daily WOD

“Fran Morrison”
Teams of 2 complete for time:
“Fran”
21-15- 9 reps
Thruster 95/65#
Pull-ups
then immediately after
“Morrison”
50-40-30-20-10 reps
Wall ball shots, 20/14#
Box jump, 24/20″
Kettlebell swings, 53/36#

Work can be split in any fashion

Don’t forget todays Paleo/Nutrition talk at 1 pm. Join coaches Bryan and Devin along with special guests from Kettlebell Kitchen, for an informational presentation about the Paleo and Zone Diets. Learn about the benefits of eating Paleo or Zone and how easy it is to incorporate them into your lifestyle. There will be a question and answer session, and Kettlebell Kitchen will be providing some Paleo treats.

Congrats to Adam, Nina and Max on the birth of daughter Zoey.

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May 2, 2014

Saturday 05.03.2014

“Fran Morrison” Teams of 2 complete for time: “Fran” 21-15- […]
May 1, 2014

Friday 05.02.2014

Push Press 5-5-3-3-1-1-1 then Annie 50-40-30-20-10 Double under Sit ups
April 30, 2014

Thursday 05.01.2014

15 mins Squat Therapy Work then 15-12-9 Overhead Squat 135/95# […]
April 29, 2014

Wednesday 04.30.2014

EMOM x7 min 1 Power Clean + 1 Hang Squat […]