Author Archives : Amy Nguyen


August 11th, 2016 (week 127)

Snatch from low-blocks (1″-2″ off floor), 4 sets of 1 rep @ 80% Clean + 3 Front squats + Jerk from low-blocks (1″-2″ off floor), 4 sets of 1 rep @ 80% RDL, 4 sets of 6 reps @ 60% GHRE, 4 sets of 6-8 reps      (use band if you need to modify. […]


Tuesday, August 9th

“~We may encounter many defeats but we must NOT be defeated~” ― Maya Angelou WOD: A.) Deadlift 4×1 at 90% B.) For time: 1000m Run 500m Row 25 Calorie Bike **Winner of portion B.) gets 50% off bag of Progenex M and FM. It must be done during a Tuesday Class.

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Monday, August 8th

WOD: “Ill Have Another” 5 rounds for time: 15 burpees 30 double unders 300m run   Compare to your previous time: https://iam.kilomodo.com/rankings/f81d83b0-3535-11e5-96e0-42010af04d6e    


Thursday, July 28th

  WOD: Option A.) Teams of 2 for time: 100/80 Calorie Row + 100/80 Calorie Bike + 100 Air Squats 80/60 Calorie Row + 80/60 Calorie Bike + 80 Air Squats 60/40 Calorie Row + 60/40 Calorie Bike + 60 Air Squat Option B.) light Jog for 15-20 Minutes

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Tuesday, July 19th

  A.) EMOM for 12 minutes: 1 Squat Snatch Minute 0-3 at 75% Minute 3-6 at 85% Minute 6-9 at 90% Minute 9-12 at 80% B.) 4 Rounds not for time: 10 Strict Pull-Ups 10 Romanian DL (185/125) 10 Box Jump 30 Flutter Kicks