Month: June 2012

Saturday 6/30/12 WOD

Part I Build to a heavy Hang Clean Part II 10min AMRAP 5 Hang Cleans 25 Double Unders BD: 135/95 Pack: 115/75 Pups: 95/65, 75/45, or any DB weight  

Friday 6/29/12 WOD

HOLIDAY SCHEDULE: THERE WILL BE 2 CLASSES ON THE 4TH OF JULY — 10AM AND 11AM “Karen” 150 Wall Balls for time 15min Cap BD: 20/14 Matt N    5:32 Ryan       5:36 Ryan        6:28 T-Rich    6:57 Ray          7:02 Bruce       7:12 Mutant    7:16 Mike L    7:58 …
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Thursday 6/28/12 WOD

Big Dawg In teams of 2, complete the following: 30 Thrusters (each) 95/65 60 Pull-Ups (total) C2B/Chin 30 Thrusters (each) Pack In teams of 2, complete the following: 30 Thrusters (each) 75/45 60 Pull-Ups (total) Chin unassisted/Purple band chin or unassisted 30 Thrusters (each) Pups In teams of 2, complete the following: 30 Thrusters (each) …
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Wednesday 6/27/12 WOD

Big Dawgs 4 Rounds 50 DUs 10 DB Snatches 50/35 Rest exactly 30 seconds Max Reps HSPU (must face AWAY from the wall) Pat            10:10/26 Andrew   20:06/24 Beth          12:10/29 Rick S.     13:00/24 Waleed    14:46/17 Rasheed  17:58/17 Bruce       14:30/22 Ryan D   24:07/42 Marc B    14:40/41 Adam J   18:00/6 AP            9:47/27 …
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Tuesday 6/26/12 WOD

Part I +50 WODs: Build to heavy Power Clean and Push Jerk.  Push Presses and Split Jerks will be NO REPS! -50 WODs: Build to a heavy Hang Clean, focusing on form. Part II +50 WODs: Every 30 seconds, perform the following complex: 1 Power Clean + 1 Hang Clean + 1 Push Jerk Once …
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