• 101103 Wednesday

    101103 Wednesday

    Strength/Skill Work Clean: Take 15 minutes to work up to a heavy set of 2. WOD Complete 4 rounds of: Max rep deadlift in 30 seconds (Use ~60% of DL 5RM) 30 seconds rest Max rep knees to elbows in 30 seconds 30 seconds rest Max rep double unders in 1 minute 2 minutes rest […]

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  • 101102 Tuesday “Nancy”

    101102 Tuesday “Nancy”

    Strength/Skill Work: Turkish Get-up: 5-5-3-3-1 per arm WOD 5 rounds for time of 400m run 15 overhead squats (Use ~ 70% OHS 5RM not to exceed 95/65lbs) For time.

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  • 101101 Monday “Franzilla”

    101101 Monday “Franzilla”

    Strength/Skill Work Front squats: 12×2@30seconds with 70% 5RM WOD 21 front squats 21 pull-ups 15 push-press 15 pull-ups 9 thrusters 9 pull-ups For time. Use the same bar for the entire work-out. Use 75% of your max push-press or thruster weight not to exceed 135/95lbs.

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  • 101031 Sunday Rest Day

    101031 Sunday Rest Day

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  • 101030 Saturday

    101030 Saturday

    Strength/Skill Work Hang power snatch: Spend 15 minutes working up to a heavy set of 3 WOD 10 snatches (power or full…just get the bar overhead in a locked out position) 5 rounds of Cindy 10 snatches 3 rounds of Cindy 10 snatches 1 round of Cindy For time. Cindy= 5 pullups, 10 pushups, 15 […]

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  • 101029 Friday “Paris”

    101029 Friday “Paris”

    Strength/Skill Work Pistol: Complete 4-5 sets per leg either working for how deep you can get in the squat or if you have an unassisted pistol then add weight. WOD 3 Rounds of: 400m run 21 kettlebell swings 12 burpees For time. This WOD was last completed on 100820. Reminder: Today is Friday please wear […]

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  • 101028 Thursday

    101028 Thursday

    Strength/Skill Work Split Jerk: Spend 15 minutes working up to a heavy set of 2 WOD 4 Rounds of: 5 Power cleans (~80% of your 3 or 5RM power clean not to exceed 155/105lbs) 15 box jumps (24/20″) 200m run 1 minute rest b/w rounds Post your overall time minus 3 minutes to comments.

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  • 101026 Wednesday

    101026 Wednesday

    Strength/Skill Work Deadlift: Working towards a new 5RM WOD 400m run 20, 16, 12, 8, 4 Push-press (Use 75% of your Push-press 5RM not to exceed 115lbs/75lbs) Push-ups 400m run For time. (Run at the very beginning and the very end only.)

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