Class WOD: Strength: 1. Snatch A. Work up to a heavy Snatch Balance with 3 second hold in the bottom B. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom “Open 13.4” Climbing Ladder for 7 Minutes 3 Clean and Jerks, 3 Toes to Bar...Read More
“Deck of Cards” Number represents repetitions (Face cards = 10) Suit represents the movement. Hearts = AbMat Sit-Ups Diamonds = Goblet Squats (55/35) Spades = Kettlebell Swings (55/35) Clubs = Burpees Jokers = Jumping Jacks Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next card. Score is the time...Read More
Hailey is heading of to Miami Thursday to compete with the big dawgs at Wodapalooza. Be sure to wish her good luck before she takes off. Class WOD Strength: 5 Sets Climbing in Weight: 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks WOD: 5 RFT: 12 Wall Balls, 20/14 12 Burpees 2016...Read More
Class WOD: 500 Meter Row, 21 Thrusters (45/35) 500 Meter Row, 15 Thrusters (45/35) 500 Meter Row, 9 Thrusters (45/35) rest 5 min. 15/12 Cal Row 6 Squat Cleans, 155/105 2016 OPEN ATHLETES 1. Conditioning A. AMRAP 5: 18/15 Cal Row 6 Squat Cleans, 155/105 5 min rest B. ARMAP 5: 18/15 Cal Row 6...Read More
No classes this Saturday or Sunday. Come out to the UMAC and cheer on the athletes competing at KO in the OK. Friday morning we will begin moving equipment over and setting up the rig. Please let me know if you are interested in helping. The more the merrier. Class WOD: EMOMx12 3 rounds of:...Read More
No classes this Saturday or Sunday. Come out to the UMAC and cheer on the athletes competing at KO in the OK. Friday morning we will begin moving equipment over and setting up the rig. Please let me know if you are interested in helping. The more the merrier. Class WOD: Teams of 2 AMRAP...Read More
