Thursday, 07-14-2016
Group Warm-up Buy in: 20 Thrusters (95/65) 30 Ring Rows 50 Kettlebell Swings (53/35) 100 Double Unders 800M Run Buy Out: 20 Thrusters (95/65) Mobility Partner leg barbell smash
Thursday, 07-14-2016 Read More »
Chipper
Thursday, 07-07-2016
Barbell warmup Strength. F3 Games WOD #2 15’ to find a max of the following complex power clean + hang squat clean + jerk Once you pick up bar, cannot set it down for complex to count. Conditioning. “Thursday Chipper” 10 Man Makers 20 box jumps (24/20) 30 power snatches (95/65) 40 calorie row 50 DB
Thursday, 07-07-2016 Read More »
Friday, 05-27-2016
Strength: Cleans warmup to 85% then 2-2-2-1-1-1 (85-95%) Conditioning: “Hit it and Quit It” 1000m run 3 rope climbs 2 squat cleans @ 85% 1 muscle up (bar or ring) Scaling: 9 rope pulls, lower weight, x2 pullup + dip *Should be a “dead sprint.” Clean weight should be very challenging. Cashout: Mobility roll out stretch
Friday, 05-27-2016 Read More »
Thursday, 05-26-2016
Warmup: all movements Conditioning: 3 person teams – split reps, u-go-I-go For Time – 40′ cap 900m row 9 rope climbs 90 T2B 90 KBS (53/35) 20 meters – x2 relay style barbell overhead walking lunge (95/65) 900m row 90 burpees 90 goblet squats 9 thrusters @ 135/95 9 thrusters @ 155/105 9 thrusters @
Thursday, 05-26-2016 Read More »
Tuesday, 5-17-2016
WOD – “Luke” 40 MIN CAP 400m Run 15 C&J @ 155#/105# 400m Run 30 T2B 400m Run 45 Wall Balls 400m Run 45 Russian KB Swings @ 70#/53# 400m Run 30 Pushups 400m Run 15 Front Rack Lunges @ 155#/105# 400m Run
Tuesday, 5-17-2016 Read More »
Tuesday, 5-17-2016
WOD – “Luke” 40 MIN CAP 400m Run 15 C&J @ 155#/105# 400m Run 30 T2B 400m Run 45 Wall Balls 400m Run 45 Russian KB Swings @ 70#/53# 400m Run 30 Pushups 400m Run 15 Front Rack Lunges @ 155#/105# 400m Run
Tuesday, 5-17-2016 Read More »
Tuesday, 05-10-2016
Group Warm-up Conditioning. For Time* 800M Run 30 KBS (53/35) 30 Push ups 30 Push Press 65/45 600M Run 15 KBS (53/35) 15 Push ups 15 Push Press 95/65 400M Run 10 KBS (53/35) 10 Push ups 10 Push Press 115/80 200M Run *35 Minute Cap Cash Out 100 Abs, Mix any way i.e. Sit-ups,
Tuesday, 05-10-2016 Read More »
Tuesday, 05-10-2016
Group Warm-up Conditioning. For Time* 800M Run 30 KBS (53/35) 30 Push ups 30 Push Press 65/45 600M Run 15 KBS (53/35) 15 Push ups 15 Push Press 95/65 400M Run 10 KBS (53/35) 10 Push ups 10 Push Press 115/80 200M Run *35 Minute Cap Cash Out 100 Abs, Mix any way i.e. Sit-ups,
Tuesday, 05-10-2016 Read More »
Tuesday, 04-26-2016
Group Warm-Up. 3 Rounds Duck Walk Tag “Filthy 50″. For time* 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Supermans 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders *40 Minute Cap
Tuesday, 04-26-2016 Read More »
Saturday, 02-20-2016
“50 Shades” 2 person team One person works at a time Runs together holding a band 50 reps total- 25 each per movement 50 partner lateral hops (Partner on the ground, side hops) 50m buddy carry (one carries out, other caries in) 50 Wall balls (20/15) 50 Wall ball sit ups (feet touch, ball touch
Saturday, 02-20-2016 Read More »