WOD - 11.15.2014


Reminder - Sign up for Friday Night Lights! This event is for everyone, it is not just for our elite athletes. There will be good music, good food, and progenex is sending staff to do samplings. We want the whole gym here for it. There is no charge to come, the sign-up sheet is on the white board, put your name on it!


Olympic Lifting

This Saturday is the last olympic lifting class in the style we have been doing it. The entire coaching staff is excited to be bringing on a coach of such expertise to really take our specific olympic lifting skills to another level beginning next Saturday, more details about the new program will be released throughout the week.  Olympic lifting as it had been programmed previously will still be available to everyone for free going forward and will be performed during open gym hours.

 Emphasis Snatch (Line Work, Hip Extension, Staying Over the Bar)

A.      3X10 High Hang Snatch Pulls 

B.      3X5 High Hang Muscle Snatch 

C.      3X5 Mid Hang -> High Hang -> Snatch Pull 

D.      3X10 Mid Hang -> High Hang Pause -> Muscle Snatch


20 Minutes to establish 3 RM High Hang Snatch




400 Meter Run

10 Burpees

10 Wall Balls


Workout 1

"Rowing Burpees"

Row 500 

25 Burpees over the rower

Row 400

20 Burpees over the rower

Row 300 

15 Burpees over the rower

Row 200

10 Burpees over the rower

Row 100

5 Burpees over the rower


Workout 2

3 Rounds

80 Feet Broad Jumps

20 Kettle Bell Swings (53/35)