TUESDAY 8.26.14 WOD

With a Partner. P1 works for one full round, then P2 works for one full round. Each Partner will complete a total of Three rounds for max reps of: 3 Minutes of Rowing (for max Meters) 2 Minutes of DUs 1 Minute of Ring Muscle Ups/Bar Muscle Ups/C2B or Hardest Scale of...

MONDAY 8.25.14 WOD

Welcome August On-Ramp Class and Andy’s Left Tricep! PART 1: 16 Min to Practice 1 Hang Squat Snatch + 1 Full Snatch or For Members who know their 1 RM Snatch and are proficient in the lift Every 2 minutes, for 16 minutes (8 sets): Squat Snatch x 3 Singles* *Dump...

SATURDAY 8.23.14 WOD

1 Round For Max Reps/Cals: 3 Minutes of Rowing (Cals) 1:30 Minute of Rest 3 Minutes of AbMat Sit-ups with feet anchored by pair of DBs 1:30 Minute of Rest 3 Minutes of Wall Balls 20/14 1:30 Minute of Rest 3 Minutes of Alternating Step Ups 1:30 Minutes Rest -OR- OLY...

WEEKLY PR BOARD

Snatch Gina – 105# Conor – 165# PS Chic – 175# Kristie – 100# Sarah – 135# Overhead Squat Lisa – 55# Jared – 315# Clean & Jerk Kristin M – 75# John – 205# JC – 262# Clean JC – 292# Alicia –...

FRIDAY 8.22.14 WOD

“OPEN WOD 14.5” Part 1: 5 Min Thruster Warm-up PART 2: 21-18-15-12-9-6-3 reps for time of: Thrusters 95/65 Bar-Facing Burpees Masters 55+ is 65/45 -OR- OLY WOD Back Squat 1 Set of 3 Reps @ 60% 1 Set of 3 Reps @ 70% 3 Sets of 3 Reps @ 80% Snatch Pull 3 Sets...