04.09.15 Thursday

--THE WOD--

12-10-8-6-4-2

Snatch (135/95)

*run 200m between each set of snatches

Post 15.5

04.08.15 Wednesday

--SWOD--

3-3-3-3-3

Paused Overhead Squat

*work up to a heavy but not max set of 3 reps. Pausing 2 sec in the bottom of every rep

--THE WOD--

(COMPARE TO 09.26.14)

15 min amrap

15 Wall Balls (20/14)

15 Box Jump Overs (24"/20")

15 KBS (53/35)

04.07.15 Tuesday

--SWOD--

3x1:00 min. Handstand Holds

*rest 90 sec between efforts

--THE WOD--

3 Rounds

40 Squats

15 Ring Dips 

10 Hang Power Cleans (135/95)

For time...

The Hang Power Clean

04.06.15 Monday

--SWOD--

6-6-4-4-2

Strict Press

--THE WOD--

"Fran"

21-15-9

Thrusters (95/65)

Pullups

For time...

Packed house on a Saturday

04.04.15 Saturday

NORMAL SATURDAY CLASS WILL RESUME TOMORROW!

--THE WOD--

"Air Force"

20 Thrusters (95/65)

20 Sumo Deadlift High Pull

20 Push Jerk

20 Overhead Squats

20 Front Squats 

For time...

(Every minute on the minute complete 4 Burpees during this workout)

04.03.15 Friday

--TEAM WOD--

(Teams of 2)

8 Rounds

15 Box Jumps (24"/20")

10 Pullups

5 Squat Cleans (155/105)

*split as needed 

**15 MIN CAP

Jim and Sok in their post WOD rest positions. 

04.02.15 Thursday

WORLD CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 

~Greg Glassman

--THE WOD--

"Nancy"

5 Rounds

400m run

15 Overhead Squats (95/65)

For time...