WOD

Isaac

20-1-10-1-5-1—Front Squat

Box Brief:

1. This Saturday we will only have one class at 9am. 
2. Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we figured we would try and include them in our feast 🙂 Whole 30 is a paleo challenge that has some strict guidelines. Please only bring food that is Whole 30 approved. See link for details.
3. During the potluck we will also be doing a clean ladder. Weights will start at 45lbs and move up by 10lbs, every minute, all the way up to 355lbs. Good luck!

Trey says, “Ill do 5 rounds instead”

• 5-Push Press (115/75)
• 10-Dead lifts (115/75)
• 15-Box Jumps (24/20)

Box Brief:

1. This Saturday we will only have one class at 9am. 
2. Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we figured we would try and include them in our feast 🙂 Whole 30 is a paleo challenge that has some strict guidelines. Please only bring food that is Whole 30 approved. See link for details.
3. During the potluck we will also be doing a clean ladder. Weights will start at 45lbs and move up by 10lbs, every minute, all the way up to 355lbs. Good luck!

Courtney

“Open WOD 15.2”
Every 3 minutes for as long as possible

From 0:00-3:00
2 Rounds:

• 10-OHS (95/65)
• 10-C2B Pull Ups

From 3:00-6:00

2 Rounds:

• 12-OHS 
• 12-C2B Pull Ups

From 9:00-12:00

2 Rounds:

• 14-OHS
• 14-C2B Pull Ups

Etc., following same pattern until you fail to complete both rounds

Box Brief:

1. This Saturday we will only have one class at 9am. 
2. Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we figured we would try and include them in our feast 🙂 Whole 30 is a paleo challenge that has some strict guidelines. Please only bring food that is Whole 30 approved. See link for details.
3. During the potluck we will also be doing a clean ladder. Weights will start at 45lbs and move up by 10lbs, every minute, all the way up to 355lbs. Good luck!

Billy

• 15-SDLHP (75/55)
• 10-Dips
• 10-Calorie Row/Burpees

*one partner completes full round as the other rests. 

Box Brief:

1. This Saturday we will only have one class at 9am. 
2. Whole 30 potluck/2016 goals this Saturday at 10am. There are a lot of people at the gym doing Whole 30, so we figured we would try and include them in our feast 🙂 Whole 30 is a paleo challenge that has some strict guidelines. Please only bring food that is Whole 30 approved. See link for details.
3. During the potluck we will also be doing a clean ladder. Weights will start at 45lbs and move up by 10lbs, every minute, all the way up to 355lbs. Good luck!

Shawn J.

A) Build to a 1RM Snatch

B) “Amanda”

9-7-5

• Muscle Ups
• Squat Snatch

Aric

• 25-Double Unders
• 10-Burpees

3 minute rest

7 Minute AMRAP:

• 25-Double Unders
• 2-Rope Climbs

3 minute rest

7 Minute AMRAP:

• Row for Calories

Julie all the way!

B) 10-10-10—Back Rack Step Back Lunges @50-60% of today’s 1RM Squat

C) 3 Rounds, Not For Time:

• 20-Sit Ups
• 40-Flutter Kicks
• 60 Second Push-Up Plank
• 60 Second Superman Hold

Hank

9 Minute AMRAP:

• 15-T2B
• 10-Deadlifts  (115/75)
• 5-Snatches (115/75)

-then-

6 Minutes to Find 1RM Clean and Jerk