“Snatch and go”
WOD . 5 . 7 . 18 A. Overhead Squat 7 sets of 3. Build in load while maintaining depth, lockout and technique. B. ” Snatch and go ” Amrap 16 Row , Bike or Erg : 10 Calories 2 Squat snatches ( heavy for you ) Scale : 2 reps : Hang power snatch […]
TNT
WOD 5 . 4 . 18 ” TNT ” AMRAP 15 21 Toes to bar 15 Push Jerk 135 / 85 9 Burpees Over Bar
Odd Object Fun
WOD May 3rd, 2018 2 Rounds 2 people at a station accumulate max reps together. 2 minutes max calories assault bike = each calorie is 1 rep 2 minutes max burpees over jerk blocks ( scale with 30 in box ) Each burpee = 1 rep 2 minutes max distance sled push ( each […]
Nicole
WOD 5 . 2 . 18 “Nicole” 20 min AMRAP Run 400m Max Pull ups Scale with band or ring rows
The Chief
WOD 5 . 1 . 18 The Chief” Max rounds in 3 minutes of: 135 / 95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. Each year in the United States Navy, a highly qualified […]
Big Mamma
Thank you to everyone that came out for the COPS for CANCER event. It was a huge success. Lots of positive vibes and fitness. Huge congrats to all the athletes that donated their time and energy to compete in something bigger than themselves. WOD 4 . 30 . 18 A. Front Squat 5 – 5 […]
Lynne
There will be NO Saturday classes due to Cops for Cancer. Come have a Burger and hang out and watch Simi Valleys finest throwdown for Cancer. WOD 4 . 27 . 18 “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups
The Ghost
WOD 4 . 26 . 18 ” The Ghost ” Bring your lungs to this one. Time to work on our conditioning. 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post […]
From the window to the wall
WOD 4 . 25 . 18 A. Push Jerk Practice 10 – 8 – 6 – 4 – 2 – 1 B. ” From the Window to the Wall ” For time 10 Push Jerks 185 / 125 25 Toes to bar 50 air squats 5 Rope Climbs 50 air squats 25 Toes to bar […]
The Captain
WOD 4 . 24. 18 ” The Captain ” 3 Rounds 20 Deadlifts 225 / 155 20 HSPU 20 Box Jumps 24 / 20