Daily Archives: November 5, 2012

November 5

Skill: Front squat

WOD;grace for time
30 clean and jerk 135/85

WOD: 2 minutes of sit-ups, push-ups chin-ups count your total reps

Class Time Change

New Class Time Starts November 12th :

Monday, Wednesday and Friday Class will be at 6:15 P.M.

Tuesday and Thursday will be at 7:30 PM

November 3rd

We did Fight gone bad. We had every judging and counting reps and encouraging each other and was awesome to see people push themselves.

WOD

Fight Gone Bad

Three rounds of:

Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.