WOD Thursday March 25th

Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there!

Warm up: 2 minutes on a thing / 3 Rounds of 5: Snatch balance / Overhead squat / Hang snatch

  1. Every Minute on the minute for 8 minutes:

Snatch + Hang snatch

2. Every Minute on the minute for 6 Minutes:

Snatch

3. Every Minute on the minute for 4 minutes:

Hang Snatch

4. For time:

30 Calorie Bike

30 Burpees

I want you to understand how absolutely incredible this is. Please. This is 491 lbs. 

WOD Thursday February 4th

Warm up: 3 rounds 10 lunges / 8 ghd sit ups

  1. Front rack lunge: 3 x 6 each leg

2. As many rounds as possible in 5 minutes:

10 Calorie effort on a thing

10 Hang power snatches @ 75 / 53

Rest 2 Minutes

As many rounds as possible in 5 minutes:

10 Calorie effort on a different thing

10 Hang snatches @ 75 / 53

Rest 2 Minutes

As many rounds as possible in 5 minutes:

10 Calorie effort on a different thing

10 Overhead squats @ 75 / 53

 

WOD Thursday January 28th

Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke

  1. Front Rack Lunge: 3 x 8 each leg

2. For time:

8 Power snatches

16 Pullups

7 Power snatches

14 Toes to bar

6 Power snatches

12 Pullups

5 Power snatches

10 Toes to bar

4 Snatches

8 Pullups

3 Snatches

6 Toes to bar

2 Snatches

4 Pullups

1 Snatch

2 Toes to bar

Just so we are clear, in American this is a 128lb girl snatching 220 and clean and jerking 264.

WOD Wednesday December 9th

Warm up: 2 Rounds: 100 meter run / 5 Overhead squats / 10 sit ups

For time:

500 Meter run

10 Hang Power snatches

50 Double unders

8 Hang Power Snatches

40 Double unders

6 Hang Power snatches

30 Double unders

4 Hang Power snatches

20 Double unders

2 Hang Power snatches

10 Double unders

500 Meter run

5 Hang snatches

50 Sit ups

4 Hang Snatches

40 Sit ups

3 Hang snatches

30 Sit ups

2 Hang snatches

20 Sit ups

1 Hang snatch

10 Sit ups

500 Meter run