Happy St. Patty’s Day!
Skill/Weaknesses make up WOD day!!
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Weightlifting Wednesday!
Back Squat 4-4-4-4-4 post heaviest load Bench 4-4-4-4-4 post heaviest load Extra work (Competitor training) Jerks 4-4-4-4-4 4 rounds 30 wallballs 20/14 4 mu’s 50 du’s rest 2:30 between rounds
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Tuesday 3/15/2016
10 min time cap 24/20 calorie air bike 30 snatches 115/75 24/20 calorie air bike remaining time left find a 1 rep clean and jerk Extra work (Competitor training) snatch balance + OHS work up to a heavy complex
Welcome Karl!!!
Everyone welcome Karl. Karl made awesome progress throuout foundations. He is a very dedicated student. Devoting a lot of practice of the basics at home and it showed. He crushed his pull up re test and made “Fight Gone Bad” look easy, scoring a huge 247!!!! Looking forward to see how he continues to
Saturday 3/12/2016
Teams of 2 20 min amrap 30 burpee box jumps 40 pullups 30 squat cleans 155/105 40 cal bike 80 double unders
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Friday 3/11/2016
16point3 Open WOD Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.
Wednesday 3/9/2016
“Weightlifting Wednesday” Deadlift 5-5-5-5-5 increase in set, post heaviest set. Thruster work up to a heavy 3 Extra work (Competitor training) Air Bike 20 min :30 hard :30 easy
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Welcome Aaron!
Lets all welcome this goof ball Aaron to the family. This tall boy went through foundations without much problems and pushed hard everyday. Finishing up with a Fight Gone Bad score of 210. Awesome job man!
