• 100504 Tuesday “Filthy 50″

    100504 Tuesday “Filthy 50″

    WOD 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots 50 Burpees 50 Double unders

  • 100503 Monday

    100503 Monday

    Strength/Skill Work: Overhead squat WOD 15-12-9 Deadlift (70% of DL 5RM not to exceed your bodyweight) Ring dips For time. T-Shirt Order: These are the shirts we are ordering for Project Red Shirt. There will be a pre-sale running from today until next Friday May 7th. Pre-ordered shirts are $20 after next Friday shirts will […]

  • 100501 Saturday

    100501 Saturday

    Strength/Skill Work: Weighted chest-to-bar pull-ups 5-5-5-5-5 WOD Perform max reps of dumbbell renegade man-makers over the following intervals: Max reps in 3 minutes 1 minute rest Max reps in 2 minutes 1 minute rest Max reps in 1 minute 1 minute rest Repeat one time. T-Shirt Order: These are the shirts we are ordering for […]

  • 100431 Friday “American Idol”

    100431 Friday “American Idol”

    Strength/Skill Thrusters: Complete 3 sets of 15 reps for time. Begin each set at the top of every 4 minutes. So, if it takes you 1 minute to complete the 15 reps you will have 3 minutes to rest. If you complete the 15 reps in 45 seconds you will have 3:15 to rest. Use […]

  • 100429 Thursday

    100429 Thursday

    Strength/Skill Work Deadlift WOD 3 Rounds of: 15 push jerks (80% of max push jerk not to exceed 135/95lbs) 50m line sprints (turns at every 10m) For time.

  • 100428 Wednesday

    100428 Wednesday

    Strength/Skill Work Ring dips: 4 sets of max reps in 30 seconds at the top of every 4 minutes. Use enough assistance to hit 15-20 dips in the first round. Post first round and overall reps to comments. WOD 4 Rounds of: 400m Run 20 Box step-ups with dumbbells (24″/20″ with 30-45lbs/12-25lbs) 7 Chest to […]

  • 100427 Tuesday

    100427 Tuesday

    Strength/Skill Work: Front squat WOD 3 Rounds of: 1 minute wall ball shots 1 minute double unders 1 minute sit-ups 1 minute rest Post total reps to comments.

  • 100426 Monday “The Hangman”

    100426 Monday “The Hangman”

    Strength/Skill Work: Push press WOD 3 Rounds for time of: 15 hang power cleans 15 burpees Use ~80% of your hang power clean not to exceed 135/95lbs.