DRD_2306-Edit

DRD_2306-Edit

DRD_0675-Edit

DRD_4947-Edit

DRD_5727-Edit

DRD_4378-Edit

DRD_5712-Edit

DRD_4973-Edit

9/13/14

IMG_4481-Edit

WOD: one round for time of…
-200m Run
-40 Thrusters (45/35)
-20 Push-ups
-Run 200m
-20 Thrusters
-40 Push-ups
-Run 200m
-40 Thrusters
-20 Push-ups

9/12/14

IMG_4477-Edit

Strength: 3RM Deficit Snatch Grip Deadlift

Conditioning: “Naughty Nancy” four rounds for time of…
-800m Run
-25 OHS (95/65)

Competitor:
15mins to find max Snatch

Runner’s club cancelled indefinitely

Hello Everyone,
I just wanted to announce that we will be officially canceling the runners club classes due to lack of interest. If anyone is interested in participating in this class in the future, please let me know and we can talk.

Thanks.

bubblegirl

9/11/14

IMG_4490-Edit

Strength: 5×5 Back Squat

Conditioning: Partner WOD – 1 partner works at a time, 16min EMOM
alternating minutes between partners…
-3 Hang Clean (135/95)
-2 Front Squat (135/95)
-1 Push Press (135/95)
*remaining time is max reps Burpees. Score is total burpees performed

Competitor:
“Fran”

9/10/14

IMG_4313-Edit

Strength: 10min EMOM – 5 Pullups

Conditioning: On a 12min clock try to accumulate as many reps as possible…
1 minute of power snatches (115/75)
1 minute of sit-ups
2 minutes of power snatches (115/75)
2 minutes of sit-ups
3 minutes of power snatches (115/75)
3 minutes of sit-ups…the end

Competitor:
Tabata L-sit

9/9/14

IMG_4459-Edit

Strength: 5RM Pendlay Row

Conditioning: “JT” 21-15-9 reps of…
-Handstand push-ups
-Ring dips
-Push-ups

Competitor:
3RM Touch n’ Go Clean

9/8/14

IMG_4524-Edit

Strength:
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
*1 press, then 3 PP, then 5 Jerk = 1 set. Do this for 5 total sets

Conditioning: 10min AMRAP of…
-5 Shoulder to overhead (115/75)
-10 Deadlift (115/75)
-15 Box jumps (24/20)

Competitor:
Ring Work – Muscle Up, Front Lever, Backroll to support

9/6/14

IMG_4380-Edit

WOD: “Hotshots 19”; six rounds for time of…
-30 Squats
-19 Power Cleans, 135/95
-7 Strict Pull ups
-400 m Run

9/5/14

IMG_4301-Edit

Strength: Jerk – 3RM

Conditioning: “Donny” 21-15-9-9-15-21 of…
-Deadlift, 225/155
-Burpee

Competitor: 3 Position Clean – Find a max for the day

9/4/14

IMG_4471-Edit

Strength: Hang Snatch; find 2RM for the day

Conditioning: 3 rounds for time of…
-25 Sit ups
-15 HSPU
-15 OH Walking Lunge (45/25)

Competitor: 5x500m Row
1min rest between

Older posts «