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Saturday 10am WOD 02/28/15

For the last day of February we’ve got a fun Saturday workout.  To prep for our second run at OPEN Workout 15.1 we have…….

30 Minutes:th

Snatch Conga Line – Ladder

30 Minutes:

Clean & Jerk Conga Line- Ladder

TGIF!!! WOD 02/27/15 OPEN Workout 15.1

It’s Friday folks!  If ya didn’t see it live last night go to the games site and watch OPEN workout 15.1 movement standards video and watch the pros knock it out.

OPEN Workout 15.1images

9 Minute AMRAP

15 Toes To Bar

10 Dead Lift

5 Snatch  115#/75#

Open Workout 15.1A

6 Minutes Following Completion of 15.1 to find your 1RM Clean & Jerk.

We have both the scaled & Rx versions.

This should be a fun one, see you at the gym!

WOD 02/25/15

Be sure to wish Kristi a Happy Birthday!!!

This WOD looks like a fun one!

Metcon: 7 Rounds For Time

7 Squat Cleans  185#/115#

7 Muscle-ups (scale to C2B or PLU as needed)

7 GHD Sit-ups

-Post SqCLN#, Movements, & Time-

Happy Monday! WOD 02/23/15

Partner WOD Monday!!!  Call your WOD buddy and get him/her to the gym.

For this partner WOD if you are not doing the exact same weight as your partner you may set-up a second bar or swap plates quickly between rounds.

WOD: 2 Person Teams

-400m Run Together…then…IMG_1684
5 Rounds of:
12 Hang Clean and Jerks (115/85)
9 Thrusters
6 Power Snatches
*Person ‘A’ does 12-9-6 while person ‘B’ rests, then ‘B’ does 12-9-6 while ‘A’ rests, that is one round.

-After all 5 rounds finish with a 400m Run Together

-Record Load & Times-

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