Friday, 01-20-2017
Strength: Dealifts 60×3,65×3,70×3,75x3x3 Conditioning. 7 Rounds for Time 200m Run 9 P. Snatch 95/65 12 Wall Balls 20/14
Friday, 01-20-2017 Read More »
For Time
Friday, 01-20-2017
Strength: Dealifts 60×3,65×3,70×3,75x3x3 Conditioning. 7 Rounds for Time 200m Run 9 P. Snatch 95/65 12 Wall Balls 20/14
Friday, 01-20-2017 Read More »
Thursday, 01-19-2017
Skill: Double Unders Red Pill. AMRAP 20 10 Power Cleans 15 Goblet Squats 20 Cal Row Rest 5 Min. Blue Pill. For Time 50 Double Unders 10 Front Squats 40 Double Unders 8 Front Squats 30 Double Unders 6 Front Squats 20 Double Unders 4 Front Squats 10 Double Unders 2 Front Squats L1 95/65
Thursday, 01-19-2017 Read More »
Monday, 01-16-2017
Strength Squat Clean 60×3, 65×3,70×3,75x3x3 Conditioning 30-20-10 Box Jump S2OH T2B L1 95/65 L2 115/80 L3 135/95
Monday, 01-16-2017 Read More »
Friday, 01-13-2017
Strength EMOM 10 Odd – 3 Push Press 80% 1 Rep Max Even – 5 Front Squat (same weight as Push Press) Barbell Warm-up 3×10 Good Mornings 3×5 Romanian Deadlifts Alternate sets Conditioning “Elizabeth” 21-15-9 Clean (135/95) Ring Dips
Friday, 01-13-2017 Read More »
Thursday, 01-12-2017
Turkish Get up Review and Warm-up Blue Pill 3 Rounds for Time* 2 Turkish Get Ups (1 each arm) 10 Box Jumps 24/20 20 Wall Balls 20/14 *12 Minute Cap Red Pill A. In 7 minutes complete a 1000M Row + max reps of Clean and Jerks, 135/95 Rest 3 minutes B. In 7 minutes
Thursday, 01-12-2017 Read More »
Tuesday, 01-10-2017
Group Warm Up 400M Run followed by barbell warm-up Conditioning. Partner WOD, 6 Rounds: 20 KettleBell Swings 53/35 15 Burpees 5 Power Cleans 155/105 Partner 1 completes Kettlebell swings, Burpees, and Cleans while partner 2 holds Plank. Once complete, partner 2 completes movements while partner 1 holds plank. Each partner must complete the 6 rounds
Tuesday, 01-10-2017 Read More »
Tuesday, 01-10-2017
Group Warm Up 400M Run followed by barbell warm-up Conditioning. Partner WOD, 6 Rounds: 20 KettleBell Swings 53/35 15 Burpees 5 Power Cleans 155/105 Partner 1 completes Kettlebell swings, Burpees, and Cleans while partner 2 holds Plank. Once complete, partner 2 completes movements while partner 1 holds plank. Each partner must complete the 6 rounds
Tuesday, 01-10-2017 Read More »
Thursday, 01-05-2017
Blue Pill 100 Kettlebell Swings for Time Every time you put the bell down, 7 Burpees 15 minute cap Red Pill 5 Rounds for Time 5 Handstand Push-ups 7 Toe 2 Bar 9 Box Jumps 24/20 Purple Pill 400M Rest 2 – 200M Rest 1 – 400M Rest 2 – 200M
Thursday, 01-05-2017 Read More »
Wednesday, 01-04-2017
Strength. Split Jerk from the Rack 2-2-2-2-2 Conditioning AMRAP 5 3 L-Sit Pull-ups (scale strict Pull-ups) 3 Hang Squat Cleans 90% 1 Rep Max 3 Minute Rest “Annie” 50-40-30-20-10 Double Unders and Sit-ups Mobility. Group Foam Roll
Wednesday, 01-04-2017 Read More »