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Retest Monday – 10.24.16

Compare today’s strength and met con to 9/19/16. Our youngest coach (Sammy) taking the crew through some glute smashing Strength: 1 Power Clean + 1 Below Knee Power Clean + 1 Split Jerk WOD: 400m Run 15 Thrusters (95/65) 15 C2B Pull Up 400m Run 12 Thrusters 12 C2B Pull Up 400m Run 9 Thruster


Saturday – 10.22.16 – Team WOD

4:30 stretch WOD: Teams of 2 400m run (each/relay style) Then partitioned as needed: 50 Deadlift (135/95) 100 lunge steps 50 Shoulder To Overhead  (135/95) 100 Double Under 50 Slam Ball (40/25)


Friday – 10.21.16 – Lurong Retest

Meghan showing off a nice rack position! WOD: Level III 2 Rounds for Time: 500 Meter Row 40 Goblet Squats at 53/35 30 Wall Sit Ups 20 Deficit Push Ups 10 Strict Pull Ups Level II 2 Rounds for Time: 500 Meter Row 40 Air Squats 30 Wall Sit Ups 20 Push Ups 10 Pull


Thursday – 10.20.16 – 1rm Power Clean + Couplet + Finisher

IMPORTANT SCHEDULE UPDATE:  NO OPEN GYM TODAY Snatch drills for the crew! Strength: 10 min. to est. 1rm power clean WOD: 4 Rounds For Time and Reps 25 Box Jumps (24/20) Max Hang Power Cleans (Crx 155/105 – Rx 135/95 – L1 95/65) Optional Finisher: Max Calories :30 max effort assault bike :15 rest :30


Wednesday – 10.19.16 – 1rm Snatch + Couplet

6pm with the energy as usual!     Strength: 10 min. to est. 1rm snatch WOD: 5 RFT 15 Burpee 10 OHS (Crx 155/105 – Rx 135/95 – L1 75/55)


Tuesday – 400m repeats + Triplet

8pm having a little fun!     WOD: On a 30 minute clock: 4 x 400m Sprint – 1min. rest after each effort In the time remaining: AMRAP 10 Russian KB Swing (53/35) 15 Sit Up 30 Double Under *AMRAP starts immediately following last 400  


Monday – 10.17.16 – An old benchmark

A 5k for an amazing cause!       WOD: 15 min. clock: “Fran” 21-15-9 Thruster (95/65) Pull Up Then… 3rm Hang Cluster


Saturday – 10.15.16 – Team WOD

6am party!       WOD: Teams of 3 AMRAP 30 5 SDHP (95/65) 5 Lateral Bar Burpee Pacer 1: 150m Pinch Grip Carry (25/15’s) Pacer 2: 300m Row


Friday – 10.14.16 – Back Squats + ?

Nataly has been crushing it lately and it shows.  Watching her movements improve has been pretty cool for all of us coaches to see!   Strength: 6×2 Back Squat WOD:


Thursday – 10.13.16 – Lurong

Adam and Mary S. hold this run near and dear to their hearts for their neice, Brielle.  If you can not participate please consider donating using the site above. WOD 9 MINUTE AMRAP 12 Toes to Bar 9 Snatches 6 Box Jump Overs 3 Ring Muscle Ups LEVEL 3 Men Complete As Many Reps as