PREV  1  NEXT   Most Recent Benchmark WOD was Power Clean 1 Rep Max on Nov 18,2014 (5 days ago)

Sunday, November 23, 2014 Tomorrow: PERF 11.24.14
Anniversary Gene
  
RHOP 11.23.14

Check In
9:30 - GPWU
   - 20 Minues to work on a skill

10:15 - Strength

   E2MOM x 12
    6 Front Squats
  
   Squat Snatch  
     - 10 Minutes to warmup and work on form

     - Snatch Ladder- E2MOM Till Failure
          Guys- start w/ bar and go up 20lbs every lift
          Girls go up 10 lbs after every lift


METCON
   NE AMRAP

     Core - 5 Rounds
Minute 1: 1 Minute Plank Hold
Minute 2: 45 seconds of Russian Twists
Minute 3: 10 TTB
Minute 4: 45 Second Superman Holds



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Saturday, November 22, 2014
Anniversary Alec & Ronnie & Shane & Bryan H & Kylee
Linda W
Saturday Schedule Change! There will be no more Saturday 11am class for the remainder of the 2014 year. Saturday class schedule will now be 9am and 10am, both regular wods. Thank you :)

  
PC Amrap + Complex

Reps-Rx2
With a running clock…
  A. at the 0:00
    AMRAP 5 of:
      5 Pull Ups
      5 Box Jumps 24/20        Rx2: 20/18
      5 Power Cleans, 135/95   Rx2: 95/65

  B. at the 5:00
    5 mins to establish a max weight complex of:
      1 Clean + 1 Front Squat + 1 Squat Clean + 1 Jerk  

*Score is total number of reps from Amrap + max weight for Complex

1st134 Rx2Janet Sat,Nov 22,2014
1st230 RxBobby S Sat,Nov 22,2014
2nd142Stan Sat,Nov 22,2014

Bobby S230 Rx 4 rounds plus 5 pu's; 165 cln cmplx
Janet134 Rx2 3 rnds plus 4 bj; 80# cln cmplx
Stan142  75 lb. cleans, 90 lb. 1 rep max, complex
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