• 091110 Tuesday “Siete”

    091110 Tuesday “Siete”

    Strength/Skill Work: Thrusters WOD 7 rounds of 7 ring dips 7 burpees For time.

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  • 091109 Monday “Zombie”

    091109 Monday “Zombie”

    Strength/Skill Work: Shoulder Press WOD As many rounds as possible in 20 minutes of: 200m run 12 deadlifts (M-185lbs, W-135lbs)* 12 box jumps 100 feet walking lunge *Do not exceed~75% of your DL 5RMor 65% of your DL 1RM

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  • 091107 Saturday “Run For Your Legs”

    091107 Saturday “Run For Your Legs”

    WOD With a continuous running clock Run 1 mile for time while completing 20 squats every two minutes. Post overall time and total number of squats to comments. REMINDER: The Saturday 9am is cancelled. Get this one in on your own. FYI 4 laps of a track equals one mile.

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  • 091106 Friday “Overhead Power”

    091106 Friday “Overhead Power”

    Strength/Skill Work: Turkish Get-up WOD 3 rounds of 5 hang power snatch (70% of your snatch or OHSweight not to exceed 95/65lbs) 5 overhead squats 1 minute rest 3 rounds of 5 hang power clean (70% of HPC or push-press weight not to exceed 115/75) 5 push-press 2minutes rest 3 rounds of 5 hang squat […]

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  • 091105 Thursday “Believe”

    091105 Thursday “Believe”

    Strength/Skill Work: Front squat WOD 10,9, 8, 7, 6, 5, 4, 3, 2, 1 ring push-ups knees-to-elbows squats For time. If you normally do push-ups from your knees do as many as possible (if not all) from your toes. If you can do 20 push-ups from your toes then it is time to hit up […]

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  • 091104 Wednesday “Tee Time”

    091104 Wednesday “Tee Time”

    Strength/Skill Work: Hang Power Snatch WOD 5 Rounds of: 50 or 30 meters of line sprints 20 kettlebell swings (1.5 pood, 1 pood) For time. Sprint drills are also known as suicide drills. Put a cone every 10 meters from a starting line. Run to the first, back to the start, 20m mark and back, […]

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  • 091103 Tuesday “A Moment in Time”

    091103 Tuesday “A Moment in Time”

    Strength/Skill Work: Push Press WOD In 3 minutes complete the following: 400m run Immediately followed by max rep clean and jerks 1 minute rest. Repeat for5 total rounds. For the clean and jerk use 70% of today” pushpress weight not to exceed 135lbs/95lbs. Compare to 090914

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  • 091102 Monday “Fran”

    091102 Monday “Fran”

    Strength/Skill Work: Overhead squat WOD “Fran” 21-15-9 Thrusters Pull-ups For time. Use ~70% of your max thruster weight not to exceed 65/95lbs.

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