Author Archive

Friday, 20 February 2015

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Teams of 2

15 Minute Clock:

Cash-In: 1000m Row (500m each)

With remaining time: AMRAP

20 Wall Balls [20/14]

20 DB Snatches [50/35]

20 KB Swings [53/35]

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Thursday, 19 February 2015

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Strength: Strict Press (8, 6, 6 @ 70, 75, 80%)

4 Minute AMRAP

7 DB Thrusters

7 V-Ups

Rest 2 Minutes

4 Minute AMRAP

7 Pull-Ups

7 Weighted Russian Twists [25/15]

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Wednesday, 18 February 2015

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Strength: DL (8, 6, 6 @ 70. 75, 80%)

5 RFT:

250m Row

7 Ring Dips

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Tuesday, 17 February 2015

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EMOM for 14 Minutes

Odd minutes:

1 Power Clean

1 Hang Clean

1 Squat Clean

1 Thruster

Even minutes:

8 Burpees

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Monday, 16 February 2015

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The Ghost… returns!

We did this on Monday, 18 August 2014.  Good way to see how your engine has gotten stronger – check your old scores on BTWB and come in ready to BURN IT DOWN!

6 Rounds

1 min Cal Row

1 min Burpees

1 min DU’s

1 min Rest

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Friday, 13 February 2015

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Strength: Bench (8, 6, 6 @ 70, 75, 80% of 1RM)

6 Min AMRAP:

Pull-Ups (3 – 6 – 9 – …)

Thrusters (3 – 6 – 9 – …) [95/65]

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Thursday, 12 February 2015

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For Time:

21 Burpees

3 DL (AHAP)

15 Burpees

6 DL

9 Burpees

9 DL

Open Skill Work to follow

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Wednesday, 11 February 2015

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Strength: BS (8, 6, 6 @ 70, 75, 80% of 1RM)

10 RFT*

10 Ab-Mat Sit-Ups

10 Air Squats

*EMOM: 3-5 HSPUs

 

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Tuesday, 10 February 2015

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Tabata Tuesday!

KB Swings [53/35]

Box Jumps [24/20]

Erg Sprint

Pull-Ups

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Monday, 09 February 2015

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Snatch Skill Work

then

5 RFT:

5 Hang Power Snatches (115/75)

10 TTB

400m Run

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Monday, 24 November 2014

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Strength: 1RM Back Squat

Partner WOD (EMOM)

3 Burpees

5 KB swings [70 / 44]

Max Calorie Row in Remaining Minute

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Friday, 19 September 2014

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20 Min EMOM

  • 2 Power Cleans (135 / 95)
  • 2 Front Squats
  • 1 Push Jerk
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Thursday, 18 September 2014

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Cash-In: 800m Run

3 RFT:

  • Walking Lunges
  • 100m Farmers Carry (HEAVY)

Cash-Out: 800m Run

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Wednesday, 17 September 2014

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Strength:

Strict Press: 8, 6, 6 at 70, 75, 80% of 1RM

For Time:

  • 60 DU’s (2:1)
  • 30 Pull-Ups
  • 10 Push Press (95 / 65)
  • 60DU’s (2:1)
  • 20 Pull-Ups
  • 10 Push Press (95 / 65)
  • 60 DU’s (2:1)
  • 10 Pull-Ups
  • 10 Push Press (95 / 65)
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Tuesday, 16 September 2014

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Strength:

Deadlift: 8, 6, 6 @ 70, 75, 80% of 1RM

21-15-9

Deadlift (225 / 155)

Calorie Row

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