Group Warm Up 9/11 Tribute WOD. Teams of Two*. For Time 2001m Row 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest to Bar Pull Ups 11 Power Cleans (175/120) 11 HSPUs 11 KB Swings (2 pood/1.5 pood) 11 Toes to Bar 11 Deadlifts (170/120) 11 Push Jerks (110/75) 2001m Run *You go I go […]
Friday, 09-11-2015 Read More »
Warm Up. High Knees, Butt Kickers Lunges, Zombie Walk, etc Skill Work. Pull Ups WOD. For Time* 21-15-9 Pull Ups and Box Jumps (24/20) After every round, athletes must row 50 calories *time cap 25 minutes Mobility. Lacrosse Ball Smash Glutes Hamstrings Shoulders
Thursday, 09-10-2015 Read More »
Strength. Bench/Push Press or Back Squat Week 4 Barbell Warmup. Snatches EMOTM. 14 Minutes Odd minute: 1 Snatch Deadlift, 1 High Hang Snatch, 1 Snatch Even minute: 12 Russian KB Swings Cash Out. Plank Off (who can hold the front plank the longest)
Wednesday, 09-09-2015 Read More »
WOD. “Moving Truck” As teams of 4…. Load prowler and move all weight + barbell to cul-de-sac. 40 Partner Deadlifts Rx(275/185) Sx(185/115) 80 Squat Cleans Rx(185/115) Sx(135/95) 80 Shoulder to Overhead Rx(135/95) Sx(95/65) 80 Snatch Rx(95/65) Sx(65/45) Load prowler and move all weight + barbell back to FireBase.
Saturday, 09-05-2015 Read More »
Strength. Deadlift week 3 WOD. For Time 10-8-6-4-2 of …* Power Cleans Thrusters *30 Double Unders after each round Level 1: 95/65 Level 2: 115/80 Level 3: 135/95
Friday, 09-04-2015 Read More »
Skill. Running WOD. “Jerry” 1 Mile Run 2,000m Row 1 Mile Run
Thursday, 09-03-2015 Read More »
Strength. Push/Bench week 3 WOD. EMOTM 14 minutes* Odd: 1 Snatch EVEN: 3 Front Squats *Increase weight as desired Rest 2 minutes 50 Pull Ups for Time* *Not a cash out. All out effort is expected.
Wednesday, 09-02-2015 Read More »
Mobility. WOD. For Time* 50-40-30-20-10 Calorie Row 25-20-15-10-5 Push Ups 5-4-3-2-1 Rope Climbs *40 min time cap
Tuesday, 09-01-2015 Read More »
Strength: Back Squat – Week 3 WOD: “Kettlebells for Kids” AMRAP 9 of: 9 KBS (53/35) 9 Burpees 9 KBS (53/35) 9 Box Jumps (24/20) Rest 5:00… – 50 Sit-ups for Time *NOT a cash out – all out effort is expected. *A note about todays training: The average age of a homeless person in America
Monday, 08-31-2015 Read More »
Strength. FireBase Front or Overhead Squat Week 1 WOD. Chipper For Time 400M Run 10 Power cleans rx 155/105 rtg 185/135 20 push jerks rx 135/95 rtg 155/105 30 Pull ups rtg C2B 40 Sit ups rtg weighted 50 Push ups rtg hand release 400M Run
Friday, 08-28-2015 Read More »
