Thursday, 02-04-2016
Buy In. Griff WOD. 5 Rounds for Time 500m Row 40 Hammer Strikes 30 DU 20 Wall Balls 10 T2B
Thursday, 02-04-2016 Read More »
For Time
Kettlebell, 02-03-2016
Static Work. EMOTM 12 mins Minute 1: Wall Walks Minute 2: Chin Up Holds Minute 3: Planks 30 on/30 off Group Work KB Cleans and Thrusters Workout. 5 rounds for time 10 KB Burpee Deadlift 10 KB Cleans (single or double) 10 KB Thrusters 200m Run Group Core Cash Out
Kettlebell, 02-03-2016 Read More »
Kettlebell, 02-03-2016
Static Work. EMOTM 12 mins Minute 1: Wall Walks Minute 2: Chin Up Holds Minute 3: Planks 30 on/30 off Group Work KB Cleans and Thrusters Workout. 5 rounds for time 10 KB Burpee Deadlift 10 KB Cleans (single or double) 10 KB Thrusters 200m Run Group Core Cash Out
Kettlebell, 02-03-2016 Read More »
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, 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 »
Monday, 02-01-2016
Strength Wendler Squat Cycle Week 1 w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X10 Ring Rows Conditioning 21-18-15-12-9-6-3 Box Jumps Overs 24/20 Kettlebell Swings 53/35 Hollow Rocks
Monday, 02-01-2016 Read More »
Monday, 02-01-2016
Strength Wendler Squat Cycle Week 1 w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X10 Ring Rows Conditioning 21-18-15-12-9-6-3 Box Jumps Overs 24/20 Kettlebell Swings 53/35 Hollow Rocks
Monday, 02-01-2016 Read More »
Saturday, 01-30-2016
WOD. 30min AMRAP – Teams of Two 30 Hang Power Snatch (75/55) 30 OHS 30 Elevated Box Push Ups (24/16) 30 Cal Row
Saturday, 01-30-2016 Read More »
Saturday, 01-30-2016
WOD. 30min AMRAP – Teams of Two 30 Hang Power Snatch (75/55) 30 OHS 30 Elevated Box Push Ups (24/16) 30 Cal Row
Saturday, 01-30-2016 Read More »
Friday, 01-29-2016
Group Warm-up 2 Rounds 80% effort 400M Sprint, Rest 1 minute, 200M Sprint Rest 1 minute Strength Wendler Week 4 Deadlift w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 5X8 Dumbbell / Barbell Curls or Ring Dips Conditioning “Indy” Complete 5 Rounds in 12 Minutes 5 Burpees 10 Box Jumps 24/20 15 Kettlebell
Friday, 01-29-2016 Read More »