Wed, August 30 2017
Parallette skills & drills (15-20 minutes) 10 Left leg heel taps over parallette 10 Right leg heel taps over parallette 10 Both legs heel taps... Read More
Tues, August 29 2017
Teams of 3 or 4 (Relay Style) 27-21-15-9-3 GHDSU AB Cals KB SDLHP (32,24kg) Box Jumps (24,20″) Air Squats
Monday, August 28 2017
Mainsite 170815 4 Rounds 25 Push Press (95,65) 50 Cal Row (or 600 m. Run) 100 Double Unders
Friday, August 25 2017
AMRAP20 10 Strict Pullups 10 Push Ups 10 TTB’s 20 m. suitcase / waiters walk (24,16 kg.) 20 m. suitcase / waiters walk Suitcase is... Read More
Thurs, August 24 2017
Big Clean Complex 7 Sets HHSC+HSC+SC+PP +HHSC+HSC+SC+PJ +HHSC+HSC+SC+SJ (12 reps should be unbroken, and counts as 1 set)
Wed, August 23 2017
4 Rounds One round on the 6:00 500 m. Row 400 m. Run 21 Burpees Stagger start big classes 3 minutes *if burpees are completed,... Read More
Tues, August 22 2017
Static Hold Partner WOD 400 m. Run Together (800 m. optional) 200 Sit Ups / Partner Holds DL (155,105) 100 Deadlifts / Partner Holds Handstand... Read More
Monday, August 21 2017
Work up to a heavy 3 Rep OHS Mainsite 170804 Amanda .45 13-11-9-7-5 Muscle Ups Squat Snatch (135,95) Scale 1: MU’s 5-4-3-2-1 Scale 2: Pull... Read More
Friday, August 18 2017
Work up to a heavy triple Deadlift Groups of 3 8 Minutes Assault Bike Switching every 10/8 Calories at the 8:00 mark start solo 8... Read More
Thurs, August 17 2017
OTMx9 3 min: 3 HHSS 3 min: 3 HSS 3 min: 3 Pause at the knee SS OTMx9 HPC + PJ + HSC + SJ... Read More