Monday, Nov 21 2016
A. OT5:00 for 25:00 400 Meter Run 1 Rope Climb 10 Strict HSPU (Mod: kip) 1 Rope Climb 30 Double Unders B. HSW Practice or... Read More
Sat, Nov 19 2016
6:00 AMRAP: 10 KB P. Press (total 5/5)& 2 Tire Flips 2:00 REST 6:00 AMRAP: 20 Russian KB Swings & 25 M Sled Push (Moderate)... Read More
Friday, Nov 18 2016
10:00 Row for Calories 10:00 AB for Calories 10:00 TGU 10:00 Run (around box or outside) *at start and every 2:00 complete 5 Burpees for... Read More
Thurs, Nov 17 2016
A. Power Snatch 3 – 3 – 3 – 3 – 3 (building) B. 5 Rounds for time 12 P. Snatch (75/55) 8 Box Jump... Read More
Wed, Nov 16 2016
A. Front Squat 3 – 2 – 1 – 1 – 1 – 1 – 1 (work up to a max) B. For time: 400... Read More
Tues, Nov 15 2016
A. Work SDLHP progressions, then work to a heavy SDLHP B. 10:00 AMRAP 5 Strict HSPU 7 SDLHP (95/65) 40 Double Unders C. 3 x... Read More
Monday, Nov 14 2016
A. Work up to a heavy Power Clean + Clean B. 24:00 EMOM Even – 1 Round of Cindy Odd – 5 Power Cleans (185/120)... Read More
Friday, November 11 2016
Veterans Day – Hero WOD: “Marston” A. Work up to WOD Deadlift Weight B. Marston – 20:00 AMRAP 1 Deadlift (405/255) 10 T2B 15 Bar... Read More
Thurs, Nov 10 2016
A. Work up to a Heavy Clean (squat) & Jerk B. 30 C&J for time (Squat, 75% of A, 7:00 Cap) C. Partner Row: AMRAP... Read More
Wed, November 9 2016
A. Rope Climb Skill Work B. 5 Rounds (Not for Score) – :30 Work/:30 REST #1 – KB Swing (24/16 kg) #2 – Lunge Steps... Read More