Tuesday, Feb 14 2017
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... Read More
Monday, Feb 13 2017
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... Read More
Sat, Feb 11 2017
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... Read More
Friday, Feb 10 2017
A. Strength: Deadlift 5 – 5 – 5 (reset after each rep) B. For time: 500 Meter Row 21 Deadlift (225/155) + 42... Read More
Thurs, Feb 9 2017
For Time (20:00 CAP) 200 Double Unders (3:1 Singles) 100 WallBalls (20/14) 50 C2B Pull Ups 25 Ring Dips
Wed, Feb 8 2017
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)... Read More
Tues, Feb 7 2017
A. Strength – Front Squat 5 – 5 – 5 (From Rack) B. 7 Rounds for Time 6 Burpee Over Bar 5 T2B 4 Hang... Read More
Monday, Feb 6 2017
A. Tabata Row (Work :20/Rest :10 x 8 rounds, score Max Cal) B. 15:00 AMRAP 12/8 Assult Bike Calories + 3 Down&Backs (slow jog) *can... Read More
Friday, Feb 3 2017
A. 20:00 AMRAP 10 Burpees (jump to plate) 25′ HSW (people can sub 25′ OH Plate lunge 45/25) 10 C2B Pull-ups or 5 BMU 25′... Read More
Thurs, Feb 2 2017
A. Bench Press: 10 – 10 – 10 B. 2 Rounds for time: 500 Meter Row 40 Push Ups 30 Box Jumps (24/20) 20/15 Cal... Read More