• 100809 Monday “Tom-Tom”

    100809 Monday “Tom-Tom”

    Strength/Skill Work: Front squat WOD 4 rounds of: 200m run 10 thrusters for time. Thrusters: Use ~70% of your thruster 5RM.

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  • 080810 Fast, Heavy, and Correct

    080810 Fast, Heavy, and Correct

    What happens when you don’t find your 5 rep max? You get a perfect opportunity to find your weakness and shore it up. If you did not get it, there was a piece of your mechanic that gave way, or a spot in the range of motion where it did not budge. This was your […]

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  • 100807 Saturday “Tabata Something Else”

    100807 Saturday “Tabata Something Else”

    WOD For each of the following exercises comlete 8 intervals involving: 20 seconds of work followed by ten seconds of rest. There is no rest between exercises. Pull-ups Push-ups Sit-ups Squats Post total reps from all 32 intervals to comments.

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  • 100806 Friday “Big Brother”

    100806 Friday “Big Brother”

    Strength/Skill Work Power clean: Spend 13 minutes working towards a heavy set of 5 WOD 4 rounds 21 power cleans 400m run For time. Use ~80% of the heaviest set of 5 power cleans you can complete today with GOOD TECHNIQUE! Do not exceed 115/75lbs. Last completed on 100412.

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  • 100805 Thursday “Error 404″

    100805 Thursday “Error 404″

    Strength/Skill Hang power snatch: 5RM with NO PRESS OUT! WOD 3 Rounds for time of: 15 kettlebell sumo deadlift high pulls 30 box jumps For time.

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  • 100804 Wednesday “Rollercoaster”

    100804 Wednesday “Rollercoaster”

    Strength/Skill Work Back squat: Work towards a new 5RM WOD 21-15-9 Deadlift (~70% 5RM not to exceed 225/155lbs) Burpee For time. If you were here 3 weeks ago for “Broken Coaster” use the same weight and compare your time.

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  • 100803 Tuesday “Bulldog Bash”

    100803 Tuesday “Bulldog Bash”

    Strength/Skill Work Push Jerk 5RM WOD 12 Hang cleans (Use ~80% of 5RM not to exceed 135/95lbs) 30m line sprints 8 Hang cleans 30m line sprints 4 Hang cleans 30m line sprints 8 Hang cleans 30m line sprints 12 Hang cleans For time. Line sprints: cone @ start/finish, cone @ 10m, cone @20m, cone @ […]

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  • 100802 Monday “Sandpiper”

    100802 Monday “Sandpiper”

    Strength/Skill Work Pistol box jump 5 per side WOD AMRAP in 12 minutes of: 21 Kettlebell swings (53/35lbs) 100m sandbag sprint (50lbs/25lbs)

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