12/11/14 WOD

1)DE70 pushpress, 12×3 2) AMRAP15 5 Hng sqt cln, 135/95 10 Ring dip 10 CCCT rollouts  

Read more

December 10, 2014

12/10/14 WOD

1)ME snatch 2)ME C&J 3)5 min. Max reps: V-sit log roll (2 v-sits after each roll)

Read more

December 9, 2014

12/8/14 WOD

1)Ankle MWOD’s 2)”Mary” AMRAP20 5 hspu’s 10 Pistols (alternate legs) 15 Pull ups  

Read more

December 7, 2014

12/6/14 WOD

1)ME seated pin press from eye height 2)AMRAP20 10 parrallette walk over pushups 10 KB snatch, 55/35 10 OH backward step lunge, 45/25  

Read more

December 5, 2014

12/5/14 WOD

1)Snatch balance 5 reps at 75% 4 reps at 80% 3 reps at 85% 2)ME snatch from knees 3)5 min max reps 30 sec each of: GHD situps Ukrainian DLs, 70/55 Medball clns, 20/14  

Read more

December 4, 2014

12/4/14 WOD

1)ME Sumo DL 2)3 sets of AMRAP5 (2 minute rest between sets) 10 F squats, 95/65 20 pushups  

Read more

December 3, 2014

12/3/14 WOD

1)DE80 bench, 8×3 2)For time: 1000M row* 25 hspu 750M row* 50 ring dips 500M row* 75 pushups *substitute 10 SDHP for each 100M, 45/35  

Read more

December 2, 2014

12/2/14 WOD

1)ME jerk 2)ME clean from knees 3)Tabata this: pushpress, 95/65 SDHP, 95/65  

Read more

December 1, 2014

12/1/14 WOD

1)DE80 F squat, 8×2 2)10 RFT 10 OH squats, 95/65 10 burpees  

Read more

November 30, 2014

11/29/14 WOD

“DT” 5RFT: 12 DL’s, 155/105 9 Hng pwr cln, 155/105 6 push jerk, 155/105

Read more

November 28, 2014
  • Upcoming Events