Numbers

WOD 11/1/12 Snatch – Find a 1 rep max   For Time: 5-4-3-2-1 Snatch (135/95) 10-8-6-4-2 Handstand Push-ups 50-40-30-20-10 Double Unders   Lots of Personal Records this week. [...]

The Heavy

WOD 10/31/12 Front Squats 3-3-3-3 To to have your last set be roughly 90% of your one rep max   “Litvinov” 5 Sets of: 10 Front Squats @ 65% of 3 rep max 200m Sprint   [...]

Tenicide :(

WOD 10/30/12 Clean and Jerk – Find a 1 rep max   AMRAP in 15 minutes: 5 Clean and Jerk (135/95) 10 Burpees 15 Pull-Ups   Anytime you’re using less than 75# try to use a 15# [...]

9

Gangnam

 WOD 10/29/12 Back Squats 3-3-3-3 Try to work up to 90% of your one rep max   Tabata Mash-Up: -Goblet Squats (55/35) -Toes To Bar   Alternate between movements, you will complete 8 [...]

Galactica

 WOD 10/26/12 Power Clean + Hang Squat Clean – Find a heavy weight and complete 10 heavy reps   5 Rounds: 3 Front Squats (185/115) 5 Burpee Bar Hops 15 Push-Ups 20 Mountain Climbers [...]

Fluid Motion

WOD 10/25/12 Skill Work: Kipping and Butterfly Pull-Ups Handstand Holds, Push-ups, and Walking   “San Francisco Crippler” For Time: 30 Back Squats (Body Weight) 1000m Row 1000m [...]

Chain Link

WOD 10/22/12 Snatch – Work up to a heavy single   AMRAP in 12 minutes: 400m Run with remaining time AMRAP of 1 Snatch + 2 Overhead Squats (65-75% of heaviest single) 10 Bar Hops 20 [...]

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