Sep 232016
 

WOD:

for time

-100 shoulder to overhead (135#/95#)

*partner holds bar locked out overhead*

-100 Toes to bar

*partner dead-hangs from pull-up bar*

**Reps can only be performed when static holds are being held**

positivity

#positivity

Sep 222016
 

Strength

-deadlift

(4×2)(4×3) @80-85%

Every 1:15

-rest-

WOD:

as many rounds as possible in 12 minutes

-2 squat clean thruster (155#/105#)

-200m run

-4 squat clean thruster (155#/105#)

-run 200m

-6 squat clean thruster (155#/105#)

-run 200m

etc…

Sep 202016
 

Strength:

-bench press

(4×2)(4×3) @80-85%

every 1:15

WOD:

as many rounds as possible in 7 minutes

-750m row buy in

-then-

-6 power snatch (95#/65#)

-12 wall balls

*rest 1 minute*

-row 500m for time

donuts

Flying in style with #positivity and donuts!!!

 

Sep 192016
 

“Megan”

3 rounds for time

21-15-9

-Burpees

-kettlebell swings (53#/35#)

-double unders

cfiw2

Some #positivity this past weekend. Great job to both of these teams!! Taking 4th and 1st!!! Awesome work ladies

Sep 172016
 

WOD:

3 rounds for time:

-21 axle bar deadlifts (200#/140#)

-15 kettlebell swings(70#/53#)

-9 ring dips

race

Cathy, Ivelice, and Jess finishing strong at the half to St. Paddy’s day 5k!

Sep 162016
 

WOD:

on one running clock, complete the following for as many reps as possible

from 0:00-6:00

-hang power clean (155#/105#)

from 6:00-12:00

-max distance row

from 12:00-18:00

-hang power clean (155#/105#)

Note: This WOD will have three separate scores. Each six minute window will have it’s own score. During the two-six minute windows for hang power clean; only one working member at a time. must switch every 1-5 reps. During the max distance row portion, you and your partner must switch every 250m, the non working member must hold a plank for meters to be rowed.

partner-wod

Thumbs up for partner WOD’s!!!