WODs

Wednesday, August 8

NO LIFT TODAY Just when you thought the bench marks were over…. “Kelly” Rx: 3 rounds for time of: Rx+: 5 rounds for time of: 400m run 30 box jumps(24″/20″) 30 wallballs(20/14, on a 9′ target) Attention!!! We will be closed Saturday, August 11th due
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Tuesday, August 7

Beginner lifters: Snatch balance practice. Intermediate/advanced lifters: 7 sets of 2 on the minute of snatch balance, as heavy as possible. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=82 WOD: 15-10-5 Hand stand pushup Rx+ (HSPU’s with hands on 45lbs/25lb
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Monday, August 6

Beginner lifters: 15 minutes high hang (hip) snatch practice. Intermediate/advanced lifters: 15 minutes to establish a 2RM high hang snatch. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=63 WOD: 3 Rounds for Time of: 5KB snatches left Rx (24/16) Rx+(32/24), 5KB o
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“31 Heroes” Raffle Drawing……

The Rules: You can only win one prize. If you have two winning tickets  you can claim the highest one. The next ticket on the list will move up in the case of repeat winners. First place has first choice of the prizes, second has second choice, third has third choice, fourth has fourt
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Saturday, August 4

“31 Heroes” 31 minute AMRAP 8 thrusters (155/105) 6 rope climbs 11 box jumps (30″/24″)
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Franday, August 3

Beginner lifters: 15 minutes snatch balance practice. Intermediate/advanced lifters: In 15 minutes establish a 1rm snatch balance. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=80 “Fran” 21-15-9 Thrusters (95/65) Pullups
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Thursday, August 2

Beginner lifters: Practice behind the neck snatch grip push press Intermediate lifters: In 12 minutes establish a 3rm behind the neck snatch grip push press, no failed attempts. https://www.catalystathletics.com/exercises/exercise.php?exerciseID=89 “Annie” 50-40-30-20-10 D
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Wednesday, August 1

No Lift Today “Nancy” 5 Rounds for time: Run 400m 15 Overhead Squats (95/65)
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Tuesday, July 31

Beginner lifters: front squat/front rack practice Intermediate/advanced lifters: Every minute on the minute for 7 minutes, Front Squat @ 75% of front squat or max clean. “Elizabeth” 21-15-9 Power Clean (135/95) Ring Dips
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