Wednesday, 12-30-2015
Strength. Split Jerk Warm up PVC Clean & Jerk 2-2-2-2-2-2-2 WOD. AMRAP 15 20 overhead weighted Lunges (45/25) 20 Jumping Air Squats (¼ Squat) 20 Russian Swings 53/35
Wednesday, 12-30-2015 Read More »
December 2015
Wednesday, 12-30-2015
Strength. Split Jerk Warm up PVC Clean & Jerk 2-2-2-2-2-2-2 WOD. AMRAP 15 20 overhead weighted Lunges (45/25) 20 Jumping Air Squats (¼ Squat) 20 Russian Swings 53/35
Wednesday, 12-30-2015 Read More »
Tuesday, 12-29-2015
Group Warm-up 2 Rounds 1 minute mountain climbers, rest 1 minute, 1 minute Wall Ball WOD. “Soul Crusher” 4 Rounds for Time 800M Run 10 pull-ups 15 push-ups 20 Thrusters 95/65 25 double-Unders 45 minute cap
Tuesday, 12-29-2015 Read More »
Monday, 12-28-2015
Strength. PVC Warm up and Overhead Squat Review Overhead Squat 2 warm-up sets, then 2-2-2-2-2 working up in weight WOD. 21-15-9 Power Cleans RX 135/95 RX+ 155/115 Toe 2 Bars Box Jumps RX 24/20 RX+ 30/24
Monday, 12-28-2015 Read More »
Saturday, 12-26-2015
“Invasion” Teams of Three 3000m Row Firebase Loop, with Sledgehammer 150 Sledgehammer Strikes 15 Rope Climbs 150 Wall Balls 15 Rope Climbs 150 Sledgehammer Strikes Firebase Loop, with Sledgehammer 3000m Row 60 Minute Cap
Saturday, 12-26-2015 Read More »
Thursday, 12-24-2015
WOD: (Christmas) “Eva” 5 RFT: – 800m Run – 30 KB Swings (70/53) -30 Pull-ups 50 Minute Cap
Thursday, 12-24-2015 Read More »
Wednesday, 12-23-2015
Strength: Power Clean 2×3 Warmup 7×2 Increasing each set. Find heavy double. WOD: For Time. 30 Deadlifts (225/185) 30 Shoulder to Overhead (135/95) 30 Thrusters (95/65)
Wednesday, 12-23-2015 Read More »
Monday, 12-21-2015
Warm up AMRAP 1: Wall balls Strength Squat: Find 1RM. WOD AMRAP 15… 20 Double Unders (Scale: Jumping jacks- NO singles) 5 Toes To Bar 8 Burpees
Monday, 12-21-2015 Read More »
Saturday, 12-19-2015
Jingle Jangle – 12 Days of Christmas WOD Teams of Two 100M Run Thrusters L1 95/65, L2 135/95 Push-ups Push Jerks L1 95/65 L2 135/95 Pull-ups Deadlifts L1 95/65, L2 135/95 Burpees Wall Balls 20/14 KB Swing L1 53/35 L2 70/53 Toe 2 Bars Front Squat L1 95/65, L2 135/95 Handstand Push-ups
Saturday, 12-19-2015 Read More »
Friday, 12-18-2015
Strength. Deadlift 5×50%, 5×65%, 5×75%, 5×80%,5×85% WOD. For Time 10 Power Cleans 185/125 15 Hang Power Cleans 135/95 20 Handstand Push ups 30 KB Front Squats 53/35 40 Hollow Rocks 50 2 Count Mountain Climbers 25 Minute Cap
Friday, 12-18-2015 Read More »