Monday Wod 6.10.13

Big Thanks to everyone that came out for our Murph and BBQ this weekend.  Everyone had a blast.  We are looking at planning many more events.  Feel free to let us know your suggestions.

WOD TIME!

Skill

Power Snatch

5×5

Snatch Balance

3×3

WOD

5RFT
20-KBS with Band (work on speed)

15-Box Jumps 24/20

10-SDHP 115/85


Monday Workout 6.3.13

Just want to thank everyone that came out to support me this weekend as well as those of you that could not make it.  You guys push me each and every day to become better than the last. It was great seeing all of you this weekend.  Sorry if I was not able to spend much time with you guys. This weekend was definitely a tough 3 days of workouts and my body is feeling it. I learned a lot and I am excited to start training for next year.  But before that I will be taking a much needed week off of working out.  With that being said, time for your workout for tomorrow.

150 wall balls

150 chest to bar pull ups

150 burpees

100- HSPU

 

Just Kidding!

Skill

Hang Clean

10,10, 8, 8

Power Clean

8,8,8

WOD

3RFT

400m Run

10-Hang Clean 95/65

10- Pull-Up

Birthday Workout!

Happy Birthday Stephanie!  Here’s your BDay WOD by special request.

Skill

Back Squat

12,12,10,10,8

WOD

23 Burpees

23 Pull-ups

23 Push-ups (HR)

23 DL-115/85

23-Wall ball 20/14

23 Cleans 95/65

23 HSPU

23 OH lunges 45# plate guys and girls

Monday Wod 5.20.13

Hope everyone had a great weekend and got to enjoy the nice weather we have had.  We are going to kick off the week with a killer Birthday Wod for Christine. By special request we are doing a chipper. Happy Birthday Christine!

Skill

Front Squat

3,2,2,1,1

WOD

45-wall ball

45-DL 115/85

45-HSPU

45-Burpee Over the Bar

45-KBS 70/53