Posts from ‘March, 2010’

WOD
Overhead Squat (135lbs/95lbs) 5 reps
Knees to Elbows 10 reps
Run 400m
5 rounds for time
record time to comments

WOD
High Hang Snatch 2 2
Snatch 1 1 1
—
Snatch (95/65lbs) 7 reps
Muscle Up 5 reps
5 rounds for time
compare to 11-24-2009
7-14-2009
7-11-2009

WOD
Dynamic Effort Bench Press
7 sets of 3 at 55% of 1RM
—
Assistance work (Pulling)

Schedule changes have or will be taking effect before the close of next week:
Saturdays at 9am now open
Tuesday and Thursday at 6am open April 1st.
Thanks!

WOD
“Grace”
Clean and Jerk (135/95lbs)
30 reps for time

WOD
Gymnastics
Skill development
Handstands

WOD
Dynamic Effort Back Squat (60%) 8 x 2
—
Run 400m
Pull Up 12 reps
AMRAP 20 minutes
compare to 2-11-2010
or 12-10-2009

WOD
“One Gross WOD”
Push Up
MedBall Clean
Pull Up
KB Swing
15, 12 and 9 reps for time
record time to comments
compare to 2-10-2010
10-28-2009
10-21-2009

WOD
Kettlebell Snatch Technique
—
10 Minute Secret Service Snatch Test
Complete as many reps as possible in 10 minutes of the KB Snatch (24kgs/16kgs)
compare to 2-13-2010

WOD
High Hang Power Clean 3 reps
Power Clean 3 reps
Front Squat 2 2 2 2 2 2 2
record loads to comments
compare to 2-11-2010
or 9-25-2009

Effective Immediately:
Saturdays at 9am are open for Group WODs again
Effective APRIL 1st:
Tuesday and Thursday at 6am will be added to the Group WOD schedule

WOD
Deadlift
5 5 5 5 5
record loads to comments
compare to 10-19-2009
7-23-2009
8-8-2009

KETTLEBELL WORKSHOP
2 hour workshop focused on teaching the Swing and the Get Up
$25
space limited
Will be held at INCITE Fitness, Stony Point Fashion Park
Sign Up Here

WOD
Gymnastics
Levers
John working through the ‘Russian Bear’ warm up

With attendance maxed out or close to it most weeks, we are reintroducing 9am on Saturday mornings to allow more people to train on Saturdays!