WOD 2.25.16

Posted on February 25, 2016March 20, 2016 by Rich Hamsher

RECOVERY: EMOM 15 Min 1= 10-15 Cal. Row Min 2= 5-10 BW complex Min 3= 30sec Sampson METCON: AMRAP 10 1-2-3-4-5… Alt. DB Snatch East 80 Lap

WOD 2.24.16

Posted on February 24, 2016March 20, 2016 by Rich Hamsher

STRENGTH/SKILL: EMOM 12 Odd- F. Squat x 3 (45-65%) Even- T2B x 4-6 METCON: AMRAP 12 3 Deadlift (255/175) 7 Sit Upd 7 HRPU 7 Wall Balls

WOD 2.23.16

Posted on February 23, 2016March 20, 2016 by Rich Hamsher

STRENGTH/SKILL: Snatch Complex- 15min Hang Squat Snatch + Squat Snatch Hang Power Snatch + OHS METCON: 3RFT 10 OHS (75/55) 30 Double Unders $OUT: 15-12-9 KBS Burpees

The 2016 Open Begins

Posted on February 22, 2016March 20, 2016 by Rich Hamsher

THURSDAY Regular Classes at 4:30 & 5:30 p.m. Watch Party for Open Workout at 6:30 p.m. FRIDAY Scheduled classes at 5:00 a.m. and 4:30 p.m. will be doing Open work outs (no official judge) Friday Night Lights begins at 5:30 p.m. till concluded for those registered for Open. There will be heat sign ups. It’s GO Read more about The 2016 Open Begins[…]

WOD 2.22.16

Posted on February 22, 2016March 20, 2016 by Rich Hamsher

STRENGTH/SKILL: EMOM 12 ODD- Power Clean x 2 (70-80%) EVEN- C2B Pull Ups x 3-5 METCON: AMRAP 20 w/teams of 3 15/10 Calorie Row 5 Clean & Jerk (135/85) 10 Box Jumps

WOD 2.15.16

Posted on February 15, 2016March 20, 2016 by Rich Hamsher

METCON: 6 Rounds for Reps w/running clock 30sec Power Clean (135/85) 30sec Box Jumps 30sec Burpees 30sec Rest STRENGTH: EMOM 10 Odd- BB Floor Press x 6 Even- Pendlay Row x 6

Tuesday 2.09.16

Posted on February 9, 2016March 20, 2016 by Rich Hamsher

METCON: Open 13.4 AMRAP 7 3-6-9-12-15… Clean and Jerk (135/95) T2B STRENGTH/SKILL: Power Snatch + 2 OHS 15min to Heaviest Focus on form and bottom position.

WOD 2.08.16

Posted on February 8, 2016March 20, 2016 by Rich Hamsher

METCON: AMRAP 10 10 Wall Balls 20 Double Unders STRENGTH/SKILL: Pause Back Squat 15min to moderate 2RM 3 sec pause in bottom $OUT: ME Weighted Sit-Ups x 2

WOD 2.05.16

Posted on February 5, 2016March 20, 2016 by Rich Hamsher

SKILL/STRENGTH: Snatch Complex (12min) P. Snatch+Pause OHS+H.S. Snatch Snatch (8min) Est. 1RM METCON: AMRAP 10 3-6-9-12-15… P. Snatch(75/75) Double Unders

WOD 2.04.16

Posted on February 4, 2016March 20, 2016 by Rich Hamsher

STRENGTH/SKILL: 1. Clean Complex- 12min Work to moderate weight P. Clean + Pause F. Squat + Hang Squat Clean 2. Clean- 8min Work to 1RM METCON: 6 Alt. RFT w/partner 7-5-3 Thrusters (95/65) C2B Pull-ups P1 will do a complete round of 7-5-3 while P2 rests then switch. $OUT: 50- Alternating Box Jumps Every Read more about WOD 2.04.16[…]