Tuesday, 02-02-2016
Group Warm-up Conditioning “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Scaled: 1/2 Murph – 800m, 50/100/150, 800m Time Cap: 50 min
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Endurance
Tuesday, 02-02-2016
Group Warm-up Conditioning “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Scaled: 1/2 Murph – 800m, 50/100/150, 800m Time Cap: 50 min
Tuesday, 02-02-2016 Read More »
Tuesday, 01-12-2016
Group Warm-Up: Partner Wall Ball Sit-Ups/ Toss Warm-Up Conditioning For Time: 50 Calories Row 20 Pull-ups 30 Wall Balls 40 Double Unders 50 Push-ups 40 Double Unders 30 Wall Balls 20 Pull-ups 50 Calories Row *Every 60 seconds, athletes must perform: (L1:1 Burpees, L2: 2 Burpees, 3 Burpees) **35 Minute Time Cap Group Foam Roll
Tuesday, 01-12-2016 Read More »
Tuesday, 01-12-2016
Group Warm-Up: Partner Wall Ball Sit-Ups/ Toss Warm-Up Conditioning For Time: 50 Calories Row 20 Pull-ups 30 Wall Balls 40 Double Unders 50 Push-ups 40 Double Unders 30 Wall Balls 20 Pull-ups 50 Calories Row *Every 60 seconds, athletes must perform: (L1:1 Burpees, L2: 2 Burpees, 3 Burpees) **35 Minute Time Cap Group Foam Roll
Tuesday, 01-12-2016 Read More »
Thursday, 12-10-2015
Skill. Endurance… A. Sprint Group Warmup (5 min) B. Run 400m (rest 1:1), Sprint 200m (rest 1:1), Sprint 100m (rest 1:1), then repeat one more time. Time Limit: 20 minutes WOD. For Time… 21-18-15-12-9-6-3 – Front Squat (95/65) – Burpees
Thursday, 12-10-2015 Read More »
Thursday, 09-03-2015
Skill. Running WOD. “Jerry” 1 Mile Run 2,000m Row 1 Mile Run
Thursday, 09-03-2015 Read More »
Tuesday, 09-01-2015
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 »