WOD - Tuesday 2.10.15

We had some packed classes today. Great job guys! We were talking today, and we enjoy it so much when the gym is packed that we came up with an idea to build up the intensity leading into Friday Night Lights on Feb 20... Battle of the Classes! It's coming next week and so are the details. Declare your class loyalty, every class will be competing as FULL TEAMS next week for prizes (you will work out alone just like in group class, but we have multiple ways we will be scoring you as a class). Recruit your friends, which class time deserves the crown?


I promise Ilch is coaching an athlete in this picture, Dave was doing KB swings out of the shot!

Are you ordering Kettlebell Kitchen? For those of you who don't know, Kettlebell Kitchen is a healthy food delivery service that brings great food like my dinner (Above) on Sundays and Wednesdays. The gym does not make any money on this service, we have it because we think it's a great, healthy option for you guys that also provides convenience. Get on it. www.kettlebellkitchen.com

Sign up for Friday night Lights! It's at the front desk.

Warm Up

1 minute Double Unders or Double Under Attempts

20 PVC Pass Throughs

10 Squat PVC Pass Throughs

PVC Overhead Duck Walk One Length

2 sets with empty bar:

3 Snatch Lift Offs+3 Hang Snatches+3 Overhead Squats (take these seriously athletes. This skill work is your opportunity to pick up PRs without working out heavy every day. Technique>Strength)



In 20 minutes, go as heavy as possible:

3 sets of 3 Snatches with pause above knee+2 Overhead Squats (Snatch+Snatch+Snatch+Squat+Squat)

2 sets of 1 Snatch with pause above knee+1 Snatch+1 Overhead Squat

2-3 sets of 1 Snatch


*Anything more than the bar=first set


CrossFit Games Open WOD 11.1/14.1

AMRAP in 10 minutes:

30 Double Unders

15 Snatches (75/55)



warm up

Row 300m

10-10 KB clean and jerks

15 HR push ups

20 Air squats




2 Rounds

29 Air Squats

Row 250m

29 burpees

Row 250m

29 jumping lunges

Row 250m

29 push ups

Row 250m