WOD 3-1-16

Tabata-
*1 min rest btw movements

Strict pull-up
Russian Twist
Ring Support
Ab mat sit-up

WOD 2-29-16

Skill- SN Balance
---------------------------
4 rds-
7 OHS (95/65)
14 SDLHP (70/53)
21 DU

WOD 2-26-16

OPEN WOD 14.5
21-18-15-12-9-6-3
Thruster (95/65)
Bar facing burpee

We love squats!

WOD 2-25-16

EMOM x 12-  3 P.CL
------------------------------
A.) 3 x 10 Good morning
B.) 3 x 10 KB Row

WOD 2-24-16

EMOM x 15-
1- Max unbroken pull-ups
2- 10 box jumps
3- 15 p. press

AWESOME, AWESOME JOB TO EVERYONE!
YOU CONTINUE TO WORK HARD AND KILL IT EVERY WEEK!
KEEP IT UP!

WOD 2-23-16

Open WOD 15.1
9 min AMRAP-
15 T2B
10 DL (115/75)
5 P.SN (115/75)
**straight into
Open WOD 15.1 A-
6 min to find 1RM-
CL and Jerk

Congrats Rebecca on taking first place at the Teen Rumble
on Saturday!  We're all very proud of you! 

WOD 2-22-16

B.Sq 5 x 8
-----------------
Tabata-
Cal row
Mtn. climber
WB (20/14)

WOD 2-19-16

EMOM x 20-
1- 3 'split press'
2- 10 WB
3- 15 KBS (Russian)
4- 20 backward lunge

WOD 2-18-16

12 x 250 m row
*rest 1-2 min btw

Oh my.  Look at this throwback Thursday and how much these
kids have grown!  So awesome that they are growing up in such a
positive environment!

WOD 2-17-16

Open WOD 13.1
17 minute AMRAP-
40 Burpees 
30 Snatch, 75 / 45 
30 Burpees
30 Snatch, 135 / 75 
20 Burpees
30 Snatch, 165 / 100 
10 burpees
Max rep Snatch, 210 / 120 

WOD 2-16-16

Tabata- HS hold
*straight into
5 rds-
7 HPCL (155/105)
28 DU

Who's missing coach Mike?  He's living it up in sunny Florida,
but we can expect him back sometime this month!  Safe travels!

WOD 2-15-16

B.Sq 5 x 8
------------------
Open WOD 12.5-
7 min ladder-
3 thrusters
3 C2B
6 thrusters
6 C2B
9 thrusters
9 C2B
*reps increase by three each round

WOD 2-12-16

Open WOD 11.2
15 min AMRAP-
9 DL (155/100)
12 HRPU
15 box jumps (24/20)

WOD 2-11-16

Strict Press 5-5-5
Push Press 3-3-3
Push or Sp. Jerk 1-1-1
--------------------------------
For completion- 100 abmat sit-ups

Climbing that rope like a boss! Great work, Aubrey!

WOD 2-10-16

EMOM x 8- 5 strict pull-ups
-------------------------------------
5 rds-
4 muscle up
30 DU

WOD 2-9-16

Open WOD 11.5
20 min AMRAP-
5 Pcl (145/100)
10 T2B
15 WB (20/14)

WOD 2-8-16

B. Sq 4 x 10

--------------------

50 burpees

50 KBS (53/35)

WOD 2-5-16

Dead hang 3 x :30
--------------------------
4 x 2:00 AMRAP-
8 C2B
12 S2OH (95/65)


*Sorry for the delay in posting... internet troubles!

Congrats to Amber Finnegan!  She is our winner of the special
prize pack for our "Member of the Year".  You can pick
up your special gift next week! Stay tuned for our January pick!

WOD 2-4-16

2k row + 100 DU
*rest
100 cal airdyne
(sub 75 cal assault bike)

WOD 2-3-16

B.Sq 3 x 10

-------------------

4 rds-

14- 1 arm KB thruster

21- KBS

*use same KB

WOD 2-2-16

10 rds-
10 burpees
10 sit-ups

Great job, Greg!