Author Archive

Friday, April 17, 2015

Posted by:

AMRAP 25

200m Run

7 Power Cleans (95/75)

7 Burpees

250m Row

7 Thrusters (95/75)

7 Pull-ups

Continue Reading - >
0

Thursday, April 16, 2015

Posted by:

Bench Press

10-8-8 @ 65, 70, 75%

then FT:

55 Floor Presses

75 Abmat Sit-up

Continue Reading - >
0

Wednesday, April 15, 2015

Posted by:

EMOM 9

2 Deadlifts

3 Hang Power Cleans

4 Push Jerks

Continue Reading - >
0

Tuesday, April 14th, 2015

Posted by:

Strict Press  10-8-8 @ 65, 70, 75%

then

7 Rounds

5 Strict Press (40 – 50% 1RM)

5 Strict Pull-ups

Continue Reading - >
0

Monday, April 13, 2015

Posted by:

10 Intervals

150m Row sprint

10 Burpees

90 sec rest

Continue Reading - >
0

Friday, April 10, 2015

Posted by:

Friday Chipper

1K row cash-in

50 V-up

50 Push-ups

5 Rope Climbs

50 Slam Balls

Continue Reading - >
0

Thursday, April 9, 2015

Posted by:

From Tuesday Feb 18th, 2014!

Athletes should go back and check beyond the whiteboard for their previous score!

Deadlift  10-8-8 @ 65, 70, 75%

then:

4 rds for time:

5 Deadlifts (75%)

6 burpees

7 Wall Balls

Continue Reading - >
0

Wednesday, April 8, 2015

Posted by:

EMOM 13

6 Single Arm DB Snatches (3 each arm)

20 DUs

Continue Reading - >
0

Tuesday, April 7, 2015

Posted by:

Squat Strength

10-8-8 @ 65, 70, 75%

then:

Ladder up 1-10

50% Front Squat 1RM

Pull-ups

Continue Reading - >
0

Monday, April 6, 2015

Posted by:

Partner WOD

For Time:  188 KB swings / 200m run

Cash-out: Team must carry the KB used for the wod on a 400m run.

Continue Reading - >
0

Friday, November 14, 2014

Posted by:

Bench strength 6,4,4 @ 75%, 80%, 85%

then:

FGB Style

1 min per station (10 sec transition)

3 rounds

Teams of 4

 

Airdyne/Ski Erg/Row

Slam Ball

Weighted step-back lunge

Push press

Rest

Continue Reading - >
0

Thursday, November 13, 2014

Posted by:

“Chelsea”

EMOM 30

5 Pull-Ups

10 Push ups

15 Squats

Continue Reading - >
0

Wednesday, November 12, 2014

Posted by:

Squat strength 6,4,4 @ 75%, 80%, 85%

then:

AMRAP 8

5 Box Jumps

7 KB swings

Continue Reading - >
0

Tuesday, November 11, 2014

Posted by:

Veteran’s Day!

THREE WISE MEN

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch       RX = 135/95 lbs
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans       RX = 135/95 lbs
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs       Elite & RX = 24”/20”
30 Wall Ball ...

Continue Reading - >
0

Monday, November 10, 2014

Posted by:

5 Rounds:

8 thrusters (95/65)

200m row sprint

8 burpees over the bar

1 min rest

Continue Reading - >
0
Page 1 of 4 1234