Monthly Archives: March 2013

3/22/13

WOD: "Karen"  150 Wallballs or (if you have done the Open WOD or plan on doing it on Sunday) Cindy is a Jerk 10-9-8-7-6-5-4-3-2-1 Clean & Jerk 1 Round of Cindy Reminder: We will start running heats for the Open WOD at 5:30 tonight and then again on Sunday starting at 10:00 am! Come cheer on…
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3/21/13

Open WOD 13.3 12 minute AMRAP 150 wall balls 14#/20# (9' target/10' target) 90 Double Unders 30 Muscle Ups Contact Coach Corey for judging times
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3/20/13

Skill: Max Double Unders 1 min Max sit ups 1 min Max wall balls 1 min WOD 15-12-9-6-3 Ring Dips Squats Knees to Elbows
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3/19/13

Strength: Hang squat clean 4 x 4 WOD: "7 Summits" 7 rds for time 15 Mountain climbers 10 Pull ups 5 Wall climbs
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3/18/13

Skill: Pull up/Dip or MU work for 10 minutes WOD: AMRAP 16 min 3 MU 6 Burpees 9 OHS
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3/15/13

Strength: Clean technique work for 10 minutes. WOD:7 rds for time Max HSPU 3 Power Clean 2 Front Squat 1 Jerk *Score as HSPU total/Time We will start running people through it at 5:30 pm again like last week for 13.2. If you want to come and work out at 5:30 you can still do…
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3/13/13

Congratulations to our Nutrition Challenge winners...Tony and Kyle! As a team they did awesome. They saw a 40 lb gain in the lift over the course of the 30 days and Tony was unable to do the final lift because of his shoulder. Tony lost 4 3/4 inches and Kyle lost 5% body fat! Congratulations…
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