2014 November 21 WOD

Posted: November 21, 2014 in Uncategorized

We still have hoodies on hold for Bryce, Ross, AJ, Justin Smith, Troy and Blake. Come get ’em!

Metcon

AMRAP 8 of:
3-6-9-12-15…as high as possible of:
Power Snatch (95/65)
Box Jump Overs (24/20)

Strength

10×3 Front Squats, across

Nutrition Seminar Announcement Nov 2014

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Comments
  1. Ashleigh says:

    WOD: 15 + 5 rx’d

    strength: 165# HBBS

  2. Justin Harrison says:

    12/15+8 Rx

    Strength: FS 185×3, 205×5, 215×2

  3. Rachael says:

    15 + 18
    65# and jumped over a bench (~17″)

  4. stefgatlin says:

    15+15+1, so 91 reps Rx
    Used a bench with 25# plates stacked on top to make it 20″

    Tried squats, but knee pain kept me from continuing. Worked DU’s and GHD’s instead.

  5. jks says:

    WOD 12 + 9 95# & 18″ box steps
    FS 145# 8 rnds of 3

  6. Brian says:

    12 + 11 Rx’d

  7. Tim C says:

    WOD 12+6, 95# PS, 16″ over the box jumps.
    FS 165 10 x 3

  8. MarkDGoff says:

    AMRAP 8
    total 15
    75# power snatch
    24″ box
    3 and 6 jump over
    rest jump on then off

  9. Dave says:

    AMRAP 8
    12+6. 75 16″
    FS 105 across
    Birthday burpees for Mark to Roxanne 26

  10. Marcia Jo says:

    12 rounds + 5 power snatches
    65# power snatches
    Box jumps

    95# FS for 4 rounds
    65# FS for the last 6 rounds

  11. Lucas Holland says:

    15+16 rx’d
    fs every 90 sec
    225×1 235×3 245×6

  12. Brett Christensen says:

    Through 18’s Rxd
    FS: 250 Across

  13. Shea says:

    12+11@ 68#, 20″ box
    Took too much time on set up for snatches
    8×3 HBBS at 125# (ran out of time)

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