Monday, September 16
Julie working hard on her ring dips Strength 4 sets: 2 Snatch Pull, 2 Power Snatch, 2 Snatch Balance, 2 Squat Snatch *keep weight light to focus on technique. WOD 15-12-9-9-12-15 OHS (95, 65) Burpees
Read More »Saturday, September 14
John & Tory’s handstand walk WOD Teams of 4 complete: 7K Row 600m Run with Med Ball (14, 10) – 2 athletes 200 DUs 50 KBS (53, 35) 50 Sit-ups 400m Run with Med Ball – 2 athletes 50 Pull-ups 50 Box Jumps (24, 20) 300m Walking Lunges – 2[…]
Read More »Friday, September 13
Coach Ash’s parents, Gabe & Janet, WODing together! Announcements Good luck to all of our athletes doing races this weekend: Darrelle Clifford, Tom Burns & Roland Goodell!! Strength Power Snatch Build to 1RM WOD AMRAP 12 5 Power Snatch (115, 75) 10 Wall Balls (20, 14) 15 Hip Extensions
Read More »Thursday, September 12
Roland has been working hard! Strength Push Press 2-2-2-2 WOD 5 sets of: 15 Push-ups 15 Russian KBS 20 Walking Lunges 20 DUs 25 Cal Row 25 Box Jumps (24, 20) – step down Rest 3:00
Read More »Wednesday, September 11
Please take today to remember all of those who perished 12 years ago on September 11, 2001. “Lest we forget.” Strength Front Squat 3-3-3 Back Squat 3-3-3 WOD 3RFT 400m Run 15 K2E 15 Ring Dips 15 Pull-ups Help us grow our community by posting your score to the blog.
Read More »Tuesday, September 10
Congrats to Ash Neary, Lindsay Bulso & Coach Ash for their first bar muscle ups Monday! Skill Max Height Box Jump *Refer to February 5 for your previous score. WOD 21-15-9 Deadlifts (275, 205) Box Jumps (30, 24) To help foster our community, please post your scores to the blog.
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