Announcement

Open WOD 17.1, 17.2, etc.

Chazz will be available to judge Thursday nights during the 7pm class for those who are registered for the Open and can't make it in on Friday or Saturday.

WOD / Blog

170228

Skill/Strength

Establish 1RM Split Jerk

170227

Conditioning

AMRAP in 15min
40 DUs
20 T2B
10 Squat Cleans 135/95

170224

17.1

RX

For Time:
10 Alternating One Arm Dumbbell Snatch 50/35
15 Burpee Box Jump Overs 24/20 
20 Alternating One Arm Dumbbell Snatch 50/35
15 Burpee Box Jump Overs 24/20  
30 Alternating One Arm Dumbbell Snatch 50/35
15 Burpee Box Jump Overs 24/20  
40 Alternating One Arm Dumbbell Snatch 50/35
15 Burpee Box Jump Overs 24/20  
50 Alternating One Arm Dumbbell Snatch 50/35
15 Burpee Box Jump Overs 24/20  

Time Cap: 20min


Scaled

For Time:
10 Alternating One Arm Dumbbell Snatch 35/20
15 Burpee Box Jump/Step Overs 20"
20 Alternating One Arm Dumbbell Snatch 35/20
15 Burpee Box Jump/Step Overs 20"
30 Alternating One Arm Dumbbell Snatch 35/20
15 Burpee Box Jump/Step Overs 20"
40 Alternating One Arm Dumbbell Snatch 35/20
15 Burpee Box Jump/Step Overs 20"
50 Alternating One Arm Dumbbell Snatch 35/20
15 Burpee Box Jump/Step Overs 20"

Time Cap: 20min

170223

Skill

Hip and Shoulder Mobility

Conditioning

3 Rounds
800m Run
Rest 3min

* if you're doing the Open workout treat these runs as active recovery

170222

Skill/Strength

6 Sets
2 Touch & Go Squat Cleans
2 Front Squats

170221

Conditioning

AMRAP in 15min
30 DUs
20 Alternating One Arm DB Snatch 50/35
10 T2B

170220

Conditioning

For Time:
50 Thrusters 75/55
60 Calorie Row
70 Bar Facing Burpees

170217

Strength

Front Squat
3-3-3

Skill/Strength

15min to build to a heavy Power Snatch

170216

Conditioning

5 Rounds
400m Run
30 Lunges
15 HSPU

170215

Strength

Back Squat
4x2 at 95%

5 Rounds
10 Ab Rollout on Rings
5 KB Windmills each side
Rest 1min