Monthly Archives: September 2013

Tuesday 131001

All-levels WOD/Beginner WOD: A. Deadlift 3-3-3 B. “GI Jane”: 100 burpee pull ups for time Competition Team WOD: Part A. Front Squat 5×2 reps Part B for time. 3 rounds: 50-yard bear crawl, 50 foot standing broad jump, 50 sit… Read more »

Monday 130930

All-levels WOD/Beginner WOD: Snatch 1-1-1-1-1 Competition Team WOD: “DJ Keith” 40 double unders 1 round of Bear Complex (175/113) 40 box jumps (24/20) 1 round of Bear Complex (175/113) 40 chest to bar pull ups 1 round of Bear Complex… Read more »

Sunday 130929

All-levels WOD/Beginner WOD: “Nicole” Run 400 meters Max rep Pull-ups As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round. Competition Team WOD: REST DAY. (Photo credit: Alex Robleto)

Friday 130927

All-levels WOD/Beginner WOD: A. Front Squat 5-5-5-5-5 B. 10 minute AMRAP: 25 double unders, 10 push ups Competition Team WOD: Part A. 12 minutes to work up to heavy Power Snatch. Part B. 12 minutes to work up to heavy… Read more »

Thursday 130926

All-levels WOD/Beginner WOD: “6:45 AM” 6 rounds: 400 m run 5 power cleans 185#/105# Competition Team WOD: Part A1. Front Squat 3×3 Part A2. 3×8-10 Dumbbell Rows Part B. 5 rounds for time: 3 split jerks (155/105), 6 chest to… Read more »

How to KIP!!

Trouble with kipping getting you down? Come learn how to kip with Coach Michael and Coach Chris THIS SATURDAY at 12pm on the 3rd floor of 26th Street. Michael and Chris will be giving demonstrations, feedback, and tips throughout the… Read more »

Wednesday 130925

All-levels WOD/Beginner WOD: A. Split Jerk 2-2-2-2-2 B. 5 rounds: 20 wall balls, 10 pull ups Competition Team WOD: REST DAY. CFE WOD: 30 min AMRAP: 800 m run 2x 10 squats, 15 kb swings, 20 double unders (Photo credit:… Read more »