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Monday, March 30 2015

WOD: A. Power Clean and Jerk: 3-2-1-1-1 E2MOM B. “Chest Pump” by DB 12-10-8-6-4-2 rep rounds of: power clean 135/95 ring dips shoulder to overhead 135/95

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Friday, March 27 2015

OPEN WOD 15.5 27-21-15-9 reps of: Row (calories) Thrusters 95/65 Masters 55 years and older: 27-21-15-9 resp of: Row (calories) Thrusters 65/45 REMINDER: We will be hosting

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Thursday, March 26 2015

WOD: With a continuously running clock starting on the exact time marks below, complete the following: At 0:00, sprint 200m, then rest: At 3:00, sprint 200m,

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Sunday, March 22 2015

WOD: “SHIP” 9 rounds for time of: 7 squat cleans 185/125 8 burpee box jumps 36″/28″ Enlarge image Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy,

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Sunday, March 8 2015

WOD: “Hopped Up Helen” 800m run 42 KBS 24kg/16kg 24 pull-ups 600m run 33 KBS 24kg/16kg 18 pull-ups 400m run 21 KBS 24kg/16kg 12 pull-ups 200m

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Friday, March 6 2015

OPEN WOD 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2

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Sunday, March 1 2015

WOD: “HAMMER” 5 rounds, each for time of: 5 power clean 135/95 10 front squats 135/95 5 jerks 135/95 20 pull-ups rest 90 seconds between each

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Monday, February 9 2015

WOD: A. Pull-Up or Muscle-Up Training/Strength/Skill Development: 2-10 reps EMOM x 10 minutes weighted, strict, kipping, butterfly, banded, ring muscle ups, or bar muscle ups B.

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Monday, January 12 2015

WOD: A. Pull-ups: weighted, strict, banded, kipping, or butterfly pull-up training/strength/skill development: 3-10 reps each set, EMOM for 10 minutes B. Complete the following for time

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Tuesday, December 30 2014

WOD: A. Snatch Skills: 3 TnG power snatch EMOM for 5 minutes 2 minute rest/change weights 3 snatch balance EMOM for 5 minutes 2 minute rest/change weights 3 squat snatch

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