Friday (14.4) A.  Open WOD 2014 #4 – 14:00 AMRAP 60 Calorie Row 50 T2B 40 WallBall 30 Power Clean (135/95) 20 Muscle Ups B.  MobilizeRead More

A.  Olympic – Power Snatch  7 x 1 (increasing) B. 2011/2014 Open WOD – 10:00 AMRAP 30 Double Unders (30 Bar jumps if no double, ea jump=1) 15 P. Snatch (75/55) C.  NFT – 50 AB Mat Sit-up (:03 sec up, :03 down)Read More

A.  2015 Open WOD #5 – For Time: 27 – 21 – 15 – 9 Calorie Row Thruster (95/65) B.  Immediately after WOD – 5:00 To establish Max Press (rack)Read More

A.  6:00 EMOM  3 Deadlift (80%  T-N-G) + 3 Box Jumps B.  2011 Open WOD #2 – 15:00 AMRAP 9 Deadlift (155/105) 12 Push Ups (chest to deck) 15 Box Jumps (24/20…or step up) C.  NFT – 5 Rounds of 10 Hollow Rock & 10 SupermanRead More

A.  Work up to WOD Weight or heavy OHS (from ground) B.  0-3:00  2 Rounds of 10 OHS(95/65) & 10 C2B PU 3:00-6:00  2 Rounds of 12 OHS(95/65) & 12 C2B PU 6:00-9:00  2 Rounds of 14 OHS(95/65) & 14 C2B PU 9:00-12:00  2 Rounds of 16 OHS(95/65) & 16 C2B PU 12:00-15:00  2 Rounds...Read More

A.  3 Rounds: 4:00 AMRAP      10 Lunge Steps (with one KB OH, 5/5)      10 KB Swings (American) 1:00 REST 2:00 TGU (1:00 On Each arm) (4:00+1:00 Rest+2:00 = 1 full round) ***2:00 REST B/T RoundsRead More

A.  Strength:  Deadlift  5 – 5 – 5 (reset after each rep) B.  For time:     500 Meter Row      21 Deadlift (225/155) + 42 Push Ups     500 Meter Row      15 Deadlift + 30 Push Ups     500 Meter Row      9 Deadlift + 18 Push Ups     500 Meter Row C.  5:00...Read More

For Time (20:00 CAP)      200 Double Unders (3:1 Singles)      100 WallBalls (20/14)      50 C2B Pull Ups      25 Ring DipsRead More

A.  Olympic – 7 rounds:  SnPull+PowerSn (increasing) B.  5 Rounds for Max Reps of each:      1:00 Power Snatch (95/65)      1:00 Box Overs (24/20) 1:00 Complete 200 Meter Run (outside or 3 laps)      1:00 REST C.  Core NFT – 100 CrunchesRead More

A.  Strength – Front Squat  5 – 5 – 5 (From Rack) B.  7 Rounds for Time 6 Burpee Over Bar 5 T2B 4 Hang Power Clean (H.A.P.) 3 Front Squat 2 Strict HSPU 1 Rope ClimbRead More