12/18/14

Posted in WODs

A) AFAFP
1000m row
50 wall balls

-10 minute rest-

10 minute clock
B) 0:00 – 2:00
AMRAP 2
Front squats

2:01 – 3:59
REST

C) 4:00 – 10:00
AMRAP 6
6 power cleans
6 burpees over the bar

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12/17/14

Posted in WODs

A) Tabata
Front plank
Side plank
Hollow hold

B) Every 5 min for 20 minutes
20 Russian twists
20 db snatch
50 double unders
20 db snatch
20 Russian twists

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12/16/14

Posted in WODs

A) Clean & jerk
Retest 1RM

B) AMRAP 16
“Festival of Lights”
8 overhead squats
7 burpees
6 pistols
5 power snatch
4 hspu
3 muscle ups
2 rope climbs
1 lap

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12/15/14

Posted in WODs

A) Back squat
Max single

B) Snatch
Max single

C) AMRAP
1 minute ball slams
2 minutes goblet squats
3 minutes weighted sit ups

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12/11/14

Posted in WODs

A) Hang power snatch
5×1

B) Hang power clean
5×1

C) AMRAP 10
15 box jumps
10 deadlifts
5 push press

-rest 5-

AMRAP 10
5 hspu
10 wall balls
15 weighted sit ups

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12/10/14

Posted in WODs

A) Snatch
5×1

B) Clean & jerk
5×1

C) Back squat
3×2

D) 10.9.8.7.6.5.4.3.2.1
Bench press
1.2.3.4.5.6.7.8.9.10
Pull ups

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12/09/14

Posted in WODs

A) Power snatch
4×1 @ 60%
3×1 @ 70%

B) Power clean
4×1 @ 60%
3×1 @ 70%

C) Squat jumps
3×3

D) 10-9-8-7-6-5-4-3-2-1
Ball slams
KB swings

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12/08/14

Posted in WODs

A) Snatch
5×2 @ 60%

B) Clean and jerk
5×1 @ 60%

C) Back squat
3×2 @ 50%

D) Death by Heavy Thrusters
-20 minutes
-failing a round turns the work out into 7 burpees every minute on the minute until the 20 minutes expires

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Sunday update, December 7th

Posted in WODs

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I’d like to thank everyone that came out in support of Snatches for Staches this Saturday, I think it went pretty well! So far we raised $570. I see there were a little less than 100 check-ins on Facebook, but I think I’ll donate $130 to make it an even $700. We still have some t-shirts for sale, and I will also be making some more and we’ll turn this into an annual event!

If you are planning on making donations to the Salvation Army Angel Tree, bring them in Monday. All donations need to be in to SA by the 10th so this will give us a little extra time to buy anything on the lists that was missed. You can find the list in a previous post, sorry I’m on mobile right now and it’s hard to navigate thru everything.

If you are going out of town for an extended period of time for the holidays, make sure to email us or write your info down at the gym for when you’ll be gone. I will put accounts on hold for anyone that is going to be gone for 2 weeks or more. This will not work retroactively, you must let us know before you leave.

This will be the last week of the current cycle. For those of you that looked ahead, there is very little volume. So we’ll be keeping it light and we’ll be adding in metcons for every day this week. The free Saturday Team wod returns this week, I think it’s scheduled for 11am. Next Monday we will be maxing on on back squat, snatch, and clean and jerk to end the cycle… Hopefully we’ll see some big numbers! Friday will not be open gym. There will be a 12 Days of Xmas wod instead!

Monday – oly & a 20 minute EMOM
Tuesday – oly & a gymnastics couplet
Wednesday – oly & some bench pressing
Thursday - oly & two mini wods
Friday – 12 Days of Xmas wod
Saturday – free team wod
Sunday - open gym

12/05/14

Posted in WODs

-open gym/rest day-

Sign up for a class time in advance if you want to take advantage of our open gym hours today. You do not have to have an unlimited membership for Friday Open gym hours. Sweatshop is still at 5:30pm

Last day to donate to our Movember campaign. If you’re competing Saturday you must have your donation in today. I’m making the heats Friday night and will only be scheduling teams that have donated. No pay no play.

http://us.movember.com/team/1788017

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Don’t have a cow, man

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