Monthly Archives: October 2013

Friday 131101

All-levels WOD/Beginner WOD: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Competition Team WOD: Part A. Alternating “Isabel” – Every 5 reps switch between Power Snatch and Full Snatch Part B. 25 strict HSPU, 25 strict pull… Read more »

Happy Halloween!

Don’t forget your costume. THURSDAY 131031 All-levels WOD/Beginner WOD: Run one mile then work up to a heavy set of the complex Squat clean + hang clean + front squat in 15 minutes then run 1 mile. Competition Team WOD:… Read more »

Wednesday 131030

All-levels WOD/Beginner WOD: A. Push Press 3-3-3-3-3 B. 21-15-9 weighted push up 45/25#, weighted sit up 45/25# Competition Team WOD: REST DAY. CFE WOD: “Viking Fran” – Coach Kasey’s version 21 thrusters (95/65) 21 pullups 750 row 15 thrusters 15… Read more »

Tuesday 131029

All-levels WOD/Beginner WOD: 5 rounds for time: 15 deadlifts, 10 front squats 185/105# Competition Team WOD: Part A. Front Squat 5×2 Part B. 5 minute AMRAP: 3 squat cleans (185/135), 7 HSPU Rest 5 minutes. Part C. Rest 5 minutes…. Read more »

Monday 131028

All-levels WOD/Beginner WOD: “Amanda” 9-7-5 Muscle-ups (Scaled: Same number of pull ups and dips) Snatches (135/95 lb.) For Time Competition Team WOD: Part A. 4 rounds: 1000 m row, 25 burpees over the erg, 50 double unders, 6 minutes rest… Read more »

Sunday 131027

All-levels WOD/Beginner WOD: A. Power clean 3-3-3 B. Five rounds, 50-40-30-20 and 10 reps for time of: Push ups Sit ups Competition Team WOD: REST DAY. (Photo credit: Alex Robleto) November 4 schedule changes