Mon. Feb. 16-2015 WOD

STRETCH Glut WARM-UP 10x Good Mornings 10 Deadlifts 10 Lat Box¬† 100m Row Lat Lunges STRENGTH Work up to a heavy 3 rep Deadlift WOD “Christine” 3 RFT 500m Row 12 Deadlifts (Body weight) 21 Box Jumps...

Sat. Feb. 14-2015 WOD

WARM-UP 10 Push-Ups 10 Front Squats 10 Cleans 10 Pass Throughs 20 Mtn Climbers PARTNER WOD “Keep Moving” 30 min AMRAP 1 strict HSPU 2 Squat Cleans (225/155) 3 Burpee Bar...

Fri. Feb. 13-2015 WOD

STRETCH Calf WARM-UP High Knee/Butt Kicker 10 Box Jumps 10 Power Cleans 10 KB/DB Row 100m Row STRENGTH Max height Box Jump with running start. * Winner gets free Kill Cliff! WOD 10 min AMRAP 200m Row 7 Power Cleans (135/95) 7...

Thurs. Feb. 12-2015 WOD

STRETCH Couch WARM-UP Spiderman Stretch: 10 10 Air Squats 5 HSPU 20 Box Touches 5 Long Jumps STRENGTH Movement Standards “No Reps” WOD 14.5 21-18-15-12-9-6-3 Thrusters Bar Facing...

Wed. Feb. 11-2015 WOD

STRETCH Adductor Roll WARM-UP 10 Junk Yard Dogs -then- Class Snatch Position: PVC more through Pocket/Launch/Floor as called out along with Squat Snatch in from any position. Must hold bottom squat until told to recover. STRENGTH EMOM x 6 min Odd: 15 Cal Even: 10...