Month: November 2016

  • Thursday 12.1.16 WOD

    Casey - Wayne

    Dynamic Effort Lower Strength Sumo Deadlift 12×2  Every 30sec. Speed Pulls @ 65% **These are not TNG. Reset each pull, hands stay on bar. WOD “Set the world on fire” 14min AMRAP 10 Deadlifts (185,135,155,105) 5 C2B 10 Deadlifts (185,135,155,105) 5 C2B 10 Deadlifts  (225,155, 185,135) 5 C2B 10 Deadlifts  (225,155, 185,135) 5 C2B 10 […]

  • Protected: Thursday 12.1.16 WOD NOTES

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  • Wednesday 11.30.16 WOD

    Jean - Wayne

    Monster Mash! WOD “Bombshell” 0:00 – 2:00 1 Rope Climb (15′) 2 Power Cleans (125,85,105,70) 2:00 – 4:00 1 Rope Climb 4 Power Cleans 4:00 – 6:00 1 Rope Climb 6 Power Cleans 6:00 – 8:00…. **continue up the ladder, score total reps $ Out 10min AMRAP 100′ Walking Lunge 50 Dubs (x3) 25 Burpees […]

  • Protected: Wednesday 11.30.16 WOD NOTES

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  • Tuesday 11.29.16 WOD

    Steve & Scott - Wayne

    Dynamic Effort Upper WOD “Kill A Word” 2 Rounds 2k Row 50 Bench Press (135,95) $ Out Press Complex (8x Strict Press, Push Press, Jerk @ 65%) WOD NOTES 

  • Protected: Tuesday 11.29.16 WOD NOTES

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  • Week of 11.28.16 Barbell Club

    Conjugate Strength Monday/Tuesday 1.  Front Squat (12×2 @ 80%) 2.  Power Snatch (6×2 @ 85%) 3.  Split Jerk Strict Press (3×6) 4.  Weighted Back Extensions (3×12) Wednesday/Thursday 1.  Snatch Balance + OHS (8×1 Start at 70% and Build Up) 2.  Clean (6×1 @ 85%+) 3.  Back Box Squat – Single Red Band (8×2 @ 65%) […]

  • Monday 11.28.16 WOD

    Ariel & Gabe - Ardmore, Prom '15

    Max Effort Lower WOD “Game Plan” In 8min build to a heavy Squat Snatch –At 10min Begin– 20min AMRAP 30 DB Snatches Left (75,45,60,35) 30 Cal Assaut Bike 30 DB Snatches Right (75,45,60,35) 30 Cal Row **score total  reps $ Out Midline March 5min AMRAP 100′ OH DB walk 15 Sit Ups **you choose weight, […]

  • Protected: Monday 11.28.16 WOD NOTES

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  • Sunday 11.27.16 WOD

    Betsy - Wayne

    Monster Mash! WOD #1 “CrossFit Games Open 14.4” 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups –5min Rest to WOD #2– WOD #2 “Green Light” 6 Rounds: 3 Jerks (185,135,135,95) 2 Rounds of “Cindy” 1 Rope Climb, 15 ft $ Out 10:30pm Yoga […]