Tuesday, April 24, 2018
Team Tuesday Team of 3 Complete 3000m. Row (switch every 200 m.) 12 DB Snatch (50,35) Then: 5 Rounds 12/9 Cal Assault Bike 12 KBS... Read More
Monday, April 23, 2018
Mainsite Monday 171105 30 OHS (115,75) 15 Ring Muscle Ups 20 OHS 10 RMU *Scale 2 to 1 Pull ups & Push ups
Friday, April 20, 2018
30 Thrusters (75,55) 30 Burpees 30 HPC (75,55) 30 Box Jumps (24,20) 30 Front Squat (75,55) 30 Pull Ups 30 STOH (75,55) 30 Cal Assault... Read More
Thursday, April 19, 2018
6 Rounds 1:00 Sit Ups 1:00 Row for Cals 1:00 Rest 1 mile Run after last Row Score is total (sit ups+cals) & mile... Read More
Wednesday, April 18, 2018
Weightlifting Wednesday 4 Sets 5 Bench Press + 12 Push Ups 4 Sets 5 Back Squats + 12 Banded Good Mornings 4 Sets 5 Weighted... Read More
Tuesday, April 17, 2018
Team Tuesday Team of 3 Split the reps evenly 21 Rope Climbs 42 STOH (155,105) 63 Hang Power Cleans (155,105) 84 Burpees Over the Bar
Monday, April 16, 2018
Mainsite 151124 5 rounds of: 30 Wallballs (20,14) 5 Squat Snatches Rest 2 minutes Score is time and load for each round.
Friday, April 13, 2018
Class WOD and Endurance the same 1/2 Murph (Vest Optional – BYO) 800m Run 50 Pull-up 100 Push-ups 150 Squats 800m Run
Thursday, April 12, 2018
3 Rounds : 1:00 at each station Assault Bike Lunges Row Sandbag Power Clean Double Unders or Single Unders *1:00 Rest after each round
Wednesday, April 11, 2018
Weightlifting Wednesday PR Day OTM x 15 – 1 Snatch (power or squat) *rest between OTM x 15 1 Clean & Jerk (any variations) *Before PR... Read More