WOD 9.30.14 Tuesday

21-15-9 for time of:
Clean and Jerk, 135/95 lbs
T2B
Box Jumps, 24″/20″
Then…
200 meter sled drag, 100/70 lbs

Extra Credit:
:20 on/:10 off x 16 rounds
Alternating Handstand Hold/Hollow Rock

WOD 9.29.14 Monday

Hatch Cycle (Week 2 Day 5)
FSQ/BSQ – Alpha
FSQ – Bravo

Complete 3 rounds for time of:
25 Kettlebell Swings, 53/35 lbs
25 Burpees (to 6″ target)

Extra Credit:
Pull up/Dip Complex – Alpha

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Congratulations to everyone that competed this weekend in all of your events! And let’s thank everyone for supporting us and coming to our events to cheer us on!

WOD 9.27.14 Saturday

We are open 9-11 today.
9 am Open Gym and On Ramp
10 am Olympic Weightlifting

Complete 3 rounds for time of:
30 Wallball, 20/14#
25 yard butcher high push, 180/120#
30 Double Unders (sub: 60 singles)

Extra Credit:
12 Swings, 124/88# OTM 12 Minutes

WOD 9.26.14 Friday

Hatch Cycle Week 4 Day 2
Alpha – FSQ/BSQ
Bravo – BSQ

Complete 7 rounds for time:
200 meter sprint
5 Push Jerk, 155/105 (from ground)
5 Burpee Pull-ups
Rest :30 between rounds