Sunday, February 9 - Saturday, February 15

Congrats to our very own Coach M'Kelle and her teammate Ryan for placing 3rd out of 67 teams in the FreezeFest Competition last weekend! 

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Sunday, February 9 - No Class

 

Monday, February 10 

Strength: Push Press

  • 6x2

WOD: 3 min AMRAP of each:

  • Power Snatch (63/95)
  • Sit-Ups
  • Double Unders
  • Overhead Squat (63/95)

*Rest 1 Minute in Between Each Movement

 

Tuesday, February 11

Skill Work: Muscle-Ups/Bar Muscle-Ups

WOD: For Time

  • 100 Box Jumps (20"/24")
  • 75 Overhead WB Walking Lunges (14/20)
  • 50 Toes to Bar
  • 25 Burpees

 

Wednesday, February 12

Strength: Deadlift

  • 3x5 

WOD: 3 Rounds For Time

"Helen" (w/ row)

  • 400 Meter Row
  • 21 KB Swings (55/70)
  • 12 Pull-Ups

 

Thursday, February 13

Strength: Back Squat

  • Establish 1 RM

WOD: 21-15-9 for Time

"Elizabeth" (compare to 11/22/13)

  • Power Clean (93/135)
  • Ring Dips

 

Friday, February 14

WOD: For Time (compare to 11/4/13)

  • Front Squat (83/115)
  • Hang Power Clean (83/115)
  • Hand Release Push-Ups
  • WB Sit-Ups (14/20)

 

Saturday, February 15

Strength: Overhead Squat

  • 3x5

WOD: For Time

  • 60 Push Press (43/75)
  • 50 BB Walking Lunges (43/75)
  • 40 KB Swings (35/55)
  • 30 Knees to Elbows
  • 200 Meter Row
Posted on February 9, 2014 .