WOD 7.28.15


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Tech: 3 Position Snatch (Squat)-Light with build



2 Snatch (Squat) @ High Loading, not a Max Effort (80-85%)-drop each rep


20 Rounds alternate with a partner (10 ea)

4 Front Squats (Mod)-taken from the floor

100m Sprint

Core Circuit


By |July 28th, 2015|Categories: Uncategorized|0 Comments

WOD 7.27.15


Only 5 team spots left for the Masters Team Comp Aug 9th!  Register today to secure your spot!


3 Rounds:

8  S2OH -Mod

1 Min Max Double Unders

Rest 2 Min


After 3rd round rest 3 minutes


3 Rounds:

8 Deadlift @ 30X1 tempo-Mod

1 Min Max Cal Row

Rest 2 Min


After 3rd round rest 3 minutes


5 sets:

1 Negative Ring Dip (5 second descent with Max Effort Hold below parallel)

Rest as needed between sets

Core Circuit

By |July 27th, 2015|Categories: Uncategorized|0 Comments

WOD 7.25.15

Masters Games WOD: Long Chipper

For time:

1,000-meter run

25 sandbag ground-to-shoulders (100/70)

25 box jump-overs (24/20)

25 chest-to-bar pull-ups

50 wall-ball shots (20 / 14 lb.)

25 chest-to-bar pull-ups

25 box jump-overs (24/20)

25 sandbag ground-to-shoulders (100/70)

Core Circuit


By |July 25th, 2015|Categories: Uncategorized|0 Comments

WOD 7.24.15


Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.


75 Snatches 75/55

Goat Work

Pick a movement and practice for


A few suggestions:

  • 2-3 Butterfly Pull ups

  • 1 Muscle Up

  • Rope Climb

  • 5-10 Double Unders

  • HSPU’s

  • Wall Walks

  • HS Wallks

  • 1-3 Ring Dips

  • 2-3 Push Ups

  • 1-3 T2B

By |July 24th, 2015|Categories: Uncategorized|0 Comments

WOD 7.23.15


Please help support cats like Theo who is available for adoption at Standish Humane Society.  Join us for WOD4Paws in September and help our 4-legged friends!


Odd: AMRAP Strict Handstand Push Ups (L2 10-20 second HS Hold)

Even: 4-6 Alt Pistols



Alternate with Partner:

200m Run

10 Burpees

*One completes the entire circuit while the other rests

Core Circuit

By |July 23rd, 2015|Categories: Uncategorized|0 Comments