Skill & Strength – Squat Cleans and Split Jerks.

WOD

8 min AMRAP (Goal 5 rounds)
15 Thrusters (95/65)
15 situps

Rest 2 minutes

10 min AMRAP (Goal 5 rounds)
10 Snatches (95/65)
10 Hand release push ups

Great programming Steve!IMG_20140623_180756_400

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6/5/2014

Great WOD today…  A little 2013 open like.

Strength

Deadlift(PR)

2-2-2-1-1

Skill – Tabata Squats

WOD – triple threat FRAN

6 min AMRAP

15 thrusters (95/65)

15 pull ups

If you finish 3 rounds in the first 6 minutes, add six minutes to your allotted time.

If you finish 6 rounds in the first 12 minutes, add six more minutes to your allotted time.

Extra Credit

10 burpee muscle ups

Monday April 21st, 2014

Monday April 21st, 2014

In memory of the victims of the 2013 Boston Marathon.

Boston Strong 

Todays WOD
Strength -EMOM – 6 mins
Bear Complex; 1 rep equal
1 Squat Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press. Do not put bar down between each exercise.
2-2-2-2-2-2
WOD
“Boston” For Time
118 Air Squats
3 round of the Following
29 pull ups
23 burpees
8 pistols
27 push ups
Finish with 264 D/U or burpees (your choice)
Extra Credit
5 RFT
3 D/L (your body weight)
3 Squat Clean (your body weight)
3 Push Press (your body weight)

Infinite Grace

Awesome work today athletes! I was impressed by your gains in front squat. Great job doing infinite grace, it’s a very difficult workout considering it builds upon a CrossFit girl benchmark.

WOD
Front squat PR
1-1-1-1

AMRAP (10 min)
30 clean and jerk 135lbs
30 clean and jerk 145lbs
…add 10lbs each additional set of 30

Well done today folks!

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Jael the Slayer

Awesome job on the WOD tonight folks! I’m glad to see that everyone is giving 100% during the workout. I think the men made a good self assessment that they all started out too fast. Tina started out at a moderate pace and was able to keep it for the entire workout. This was a tough workout no matter how you slice it. Good effort everyone.

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