Monthly Archives: October 2015

WOD: For time: 20 Hang Squat Snatches 95/65 50 Double Unders 30 Thrusters 95/65 50 Double Unders 40 Toes to Bars 200m Broad Jumps 40 Barbell Step-Ups 95/65 @ 24/20 50 Double Unders 30 Alternating Kettlebell Snatches 53/35 50 Double Unders 20 Bar Muscle-Ups 30 Minute cap time.

Warm-Up: 3 Rds, no rest 10 Supermans 12 Sit-Ups Then Coaches Choice Oly Strength 7-2: Power Clean – 70%x3x5 Push Press – 75%x4x4 WOD: 10 Minute AMRAP of: 10 Box Jumps 34/28 20 Alternating Pistol

Warm Up: 18 Pass Throughs 18 Halos Burgener Warm-Up x2 (PVC), x2 (w/BB) Skills Transfer x2 (PVC), x2 (w/BB) Junk Yard Dog x9 Oly strength 5-1: Power Snatch + Snatch – 78% x (1+1) x 4 (% of power snatch) Jerk – 80%x3x3, 82%x2x2 Clean Pull – 98%x4x5 Back Squat – 80%x5x2, 85%x4x3 WOD: 15 Minute […]

Warm Up: 16 Pass Throughs 16 Halos Burgener Warm-Up x4 Skills Transfer x4 4 Minute time cap then 6 Minutes coaches choice Oly strength 4-4: 3-Position Snatch – 70%x1, 75%x1, 78%x1x3 Snatch Pull – 96%x5x5 Snatch Push Press – 78%x5x5 Good Morning – 29%x8x3 (% of Back Squat) WOD: 21-15-9 for time of: Burpees Ring Dips Wallballs 20/14 […]

“Desforges” Five rounds for time of: 12 Deadlift 225/160 20 Pull-Ups Clean and jerk 135/95 20 Knees to Elbows

Warm-Up: 16 Pass Throughs 16 Halos Burgener Warm-Up x1 (PVC), x2 (w/BB) Skills Transfer x1 (PVC), x2 (w/BB) Junk Yard Dog x8 Oly Strength 4-1: Power Snatch + Snatch – 75%x (1+1) x 4 (% of power snatch) Jerk – 78%x3x5 Clean Pull – 96%x5x5 Back Squat – 75%x5, 80%x5x3, 83%x3, 80%x5 WOD: For time: 1 […]

Warm-Up: 16 Pass Throughs 16 Halos Burgener Warp-Up x4 (PVC) Skill Transfers x4 (PVC) 4 Minute cap on above warm-up then: 6 Minutes Coaches Choice Oly Strength 4-2: Power Clean + Clean – 75% 4 x (1+1) (% of power clean) Snatch Balance – 70%x3x2, 75%x3x2, 80%x3 Push Press – 80%x5x5 Muscle Snatch – 65%x5, 70%x4, […]

Athletes, we apologize for the WOD posting on the wrong page yesterday. We corrected the problem that caused this to happen and you shouldn’t see it happen again. Warm-Up: 16 Pass Throughs 16 Halos Burgener Warm-Up x4 Skills Transfer x4 Junk Yard Dog x8 (each) Oly Strength 4-3: 3-Position Clean – 70%x1, 75%x1x2, 78%x1x2 Power Jerk […]

Warm Up: Coaches Choice Your Pick WOD: 15-12-9 for time of: Thrusters 135/95 Chest 2 Bar Pull-Ups 200m Sled Pull 71/51 Or Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: Power Cleans 155/110 Pistols

Warm-Up: 10 Pass Throughs 10 Halos Burgener Warm-Up x3 Skills Transfer x3 Then 3 Rds, no rest 16 Russian Twists 15 Banded Good Mornings (Light Band) Oly Strength 7-3: Snatch- 70%x2, 75%x2, 80%x1x3 Snatch Push Press – 75%x4x4 WOD: 13 Minute EMOM of: 7 Hang Power Cleans 115/80 5 Bar Facing Burpee