• 100814 Saturday “Big Sister”

    100814 Saturday “Big Sister”

    WOD 4 Rounds of: 21 Hang power snatch 400m run For time. Use ~60% of HPS 5RM not to exceed 95/65lbs.

  • 100813 “Freaky Friday”

    100813 “Freaky Friday”

    Strength/Skill Work Push-press: work towards a new 5RM WOD AMRAP in 13 minutes of: Lucky #7 Ring push-ups 13 single arm dumbbell power snatch on right arm 13 single arm dumbbell power snatch on left arm 33 double unders OR 99 singles Reminder: Today is Friday please wear something that resembles red (even if it’s […]

  • 100812 Thursday

    100812 Thursday

    Strength/Skill Box jumps: 5-5-5-5-5 Work to increase height each set while still jumping in control/LAND SOFT! WOD Complete 3 rounds of: 1 minute max reps at each station wall ball kettlebell swing sit-ups rest

  • 100811 Wednesday

    100811 Wednesday

    Strength/Skill: Review squat clean Partner WOD AMRAP in 20 minutes of: 200m sandbag run 7 chest to bar pullups max rep squat cleans Score: (2xtotal rounds) + total cleans While partner A is running with the sandbag partner B performs as many squat cleans as possible. When partner A comes in from the run partner […]

  • 100810 Tuesday “Heavy Daze”

    100810 Tuesday “Heavy Daze”

    Strength/Skill Work: Shoulder press WOD 15 deadlifts 30 tuck jumps 15 push-ups 12 deadlifts 24 tuck jumps 12 push-ups 9 deadlifts 18 tuck jumps 9 push-ups For time. Use ~70% your DL 5RM Heavy Daze was last completed on 100129.

  • 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.

  • 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 […]

  • 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.