10 Rounds for time: 7 Shoulder to Overhead 95/65 14 Box Jumps 24/20 21 Air Squats Post time to comments: Coach’s Notes: For Shoulder to Overhead, you can strict press, push press, push jerk, or split jerk. You can rest the bar on your shoulders. The only thing you cannot do is a strict press [...]
Archive for January, 2011
Tuesday: 110201
Posted: January 31, 2011 by Todd Katz in WODsTags: Air Squats, Box Jumps, Shoulder to Overhead
108
Monday: 110131
Posted: January 30, 2011 by Todd Katz in Uncategorized, WODsTags: hang power cleans, Ring Dips
100 Hang Power Cleans 115/85 Post time to comments: Coach’s Notes: Dropping the bar is a foul. 5 Ring dips for each drop. Compare to 100709
AMRAP in 20 minutes of 10 Thrusters (65/45#) Scale as necessary 10 Pullups Compare to 100115
As many Snatches in 10 minutes as possible Coach’s Notes: Pick a weight that is about 60- 65% of your 1RM. Work on technique. Receive the bar at the bottom of the overhead squat. Post load and reps to comments:
WOD: Choice: Shovel the driveway (use good form… think deadlift). Go for a hike in the snow Build a Snowman Get into a Snow Ball Fight Post results to comments:
All Wednesday January 26 afternoon and night classes cancelled
Posted: January 26, 2011 by Todd Katz in UncategorizedAll classes the remainder of the day are cancelled. This includes the kids class at 4:00 pm as well. Please be safe. Kids do 30 burpees for time. Adults do 100 burpees for time. Post time to comments: If the snow materializes strong tonight, look back here for potential morning cancellations for Thursday morning.
CHECK HERE PERIODICALLY FOR CLASS CANCELLATION. AS OF 9:40 AM CLASSES ARE STILL ON. THIS COULD CHANGE THROUGHOUT THE DAY, SO MAKE SURE YOU CHECK HERE BEFORE YOU COME TO CLASS. 5 Rounds for Load: 7 Power Cleans 1 Push Jerk Post load for each round to comments: Coach’s Notes: The jerk is done after [...]
Tuesday: 110125
Posted: January 24, 2011 by Todd Katz in Uncategorized, WODsTags: Double Unders, Situps, Walking Lunge
“96“ 3 Rounds for time: 96 Feet Walking Overhead Lunge 45/35 Plate 96 Double Unders 96 Situps
Sorry kids. Coach Megan can’t make today. Coach Todd’s flight was cancelled and he won’t make it back in time.
“Karen” For Time: 150 Wall Balls 20/14 Post time to comments: Coach’s Notes: Ladies, the prescribed competition weight is 14#. If you’d like, feel free to do this WOD with 16#. Click below to see how you compare against the last time you did this workout. Compare to: 100817
