Monthly Archives: January 2013

0252:

Warm up: 5 sec HSH, 6 bb F/squat, 6 bb b/squat 3 pull ups X6 build to working wt. Wod: 4 RFT 3 HSPU 8 f squat 135/95 8 b squat 135/95 12 pull ups Strength: Press 5x 3 (Post)

Category: WOD

0251:

Warm up: 5-10 push ups, run 200 m X5 Wod: for time 25 burpees (sound off every 5) Run Zapo 200 DU Run Zapo

Category: WOD

0250: Snatch time!

Warm up: 1 Bergener WU, 5 thruster f/behind neck-wide grip, 10 sec bb squat hold x 5 Wod: 10 min: Work to 6 rep OHS. 5 min – Snatch from High hang 5 min – Snatch from Hang 20 min Snatch 1Rm and post # (Journal) Athletes- you will be asked weight of last week’s… Read More »

Category: WOD

0249:

            Warm up: 2 pull ups, 6 good mornings from high hang, 6 V-ups X 8 Wod: 8 RFT 12 CTB pull ups 6 DL 225/155 Strength: BP – 8×2 / 90

Category: WOD

0248: Kelly 2

                Hello all, It was a great finish to our 21 day Sugar Detox with Murph on Saturday. Now that you had the weekend to fall off a bit lets see how this one feels? Please compare your previous times from 2 weeks ago. cleans, 8 med ball… Read More »

Category: WOD

0247: Detox Closing Ceremony

The Detox Closing Ceremony! Bring a dish if wish and a vest would be best. For the wod that is… Come early and get warmed up ready to go at 9am.

Category: WOD