Wednesday, November 4 2015
A. 5:00 AMRAP 10 Cal Row 5 Pike on the Rower Seat B. 5:00 AMRAP 30 Double Unders 10 Burpee C. 5:00 AMRAP Rope Climbs... Read More
Tuesday, November 3 2015
A. Overhead Squat 5 – 5 – 5 (From Rack) * after each set = 10 One-Leg Box Jumps B. 3 Rounds for time: 25... Read More
Monday, November 2 2015
A. Work up to heavy C&J for the Day B. 20:00 AMRAP-Partner WOD 400 Meter Run (500 Row if colder) 30 Clean & Jerks (95/65-starting... Read More
Saturday, October 31 2015
HAPPY HALLOWEEN! Each athlete will spell out their full name and complete the wod with the Chart below (minimum 15 letters): A. 30 Crunches B.... Read More
Friday, October 30 2015
A. Strength: 5 – 5 – 5 Press, then 3 – 3 – 3 Push Press B. For Time (15:00 Cap) 30 Box Jump (24/20,... Read More
Thursday, October 29 2015
A. 14:00 AMRAP 40 Ab Mat SU 30 Slam Balls 20 lunge steps (stationery) 10 Burpee B. Partner Row: Max Meters in 8:00 *Switch every... Read More
Wed, October 28 2015
A. Back Squat 5 – 5 – 5 (work up to 80-85%) B. 1:00 max WB (est WOD #, 2-3:00 Rest after test) C. 4... Read More
Tuesday, October 27 2015
A. DB Snatch Ladder (must hit each arm to move on) :20 rotation B. 6:00 AMRAP 8 DB snatch (alternating, 2 – 3 weights below... Read More
Monday, October 26 2015
A. 5 rds OT2:00 (10:00) – 1 Cluster + 1 Jerk B. 16:00 EMOM Odd- 7 Clusters (athletes choice) Even- 5 Strict Pull-up + 7... Read More
Saturday, October 24 2015
A. Establish heavy Power Clean for the day B. 12:00 Time Cap 800 Meter Run 30 Power Clean (70% of A) Max Push Ups in... Read More