Month: March 2016

3.31.16 Thursday 

strength: Power Snatches  WOD  Partner WOD  25 Power Snatches 75/55 10 rope climbs  25 Power Snatches 75/55 10 rope climbs  25 Power snatches 75/55   

3.30.16 Wednesday 

strength: Clean and Jerk WOD  5 rounds of  6 clean and jerks 135/95 (stay with bar) 8 C2B  20 double unders Finish w/ 20 wall balls 20/14    Nancy’s Commercial today at 4:30pm class!!! 

3.29.16 Tuesday 

Strength: Bench Press  WOD  21-15-9  Push Press 115/75 T2B  Box Jump 24/20  Sit-ups Finish with a 800 m run    

3.28.16 Monday 

Strength: Back Squats  WOD  AMRAP in 15 mins  5 pull-ups  10 push-up releases  15 air squat  200 m run    

3.27.16 Sunday 

Happy Easter!! Gym is closed Today   

3.26.16 Saturday 

10am: Team WOD 11:30am Mobility Class Noon-1pm Open Gym     Welcome Colleen and John! Our newest graduates of Foundations Class!! 

3.25.16 Friday 

Games Open WOD 16.5  21-18-15-12-9-6-3 reps for time of: • Thrusters (M:95#, W:65#) • Bar-Facing Burpees   

3.24.16 Thursday 

Strength: Power Clean  WOD  Partner WOD  AMRAP in 10 mins  7 hang Power Cleans 135/95  7 T2B  7 HSPU 21 double unders  (Break-up as needed/ must tag partner)   

3.23.16 Wednesday 

Strength: Push Jerks  WOD  10 Push Jerks 155/105 20 Front Squats 155/105 30 box Jumps 24/20  40 Push-up releases  50 K2C 60 Wall Balls 20/14 70 Double Unders  800 m run   

3.22.16 Tuesday 

Strength: Deadlifts WOD  AMRAP in 15 mins  10 deadlifts 225/155 10 C2B  20 sit-ups  200 m run    

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