Featured Posts
August 31, 2017
For Time:
18-15-12-9-6
back rack Lunge 115/75 rx+ 135/95
75-60-45-30-15
Double Unders
every time you drop the bar or trip on a double under stop and perform 5 burpees
10 error limit
post wod
core
100 flutter kicks
90 bicycle crunches
80 40 sec per side plank
70 sec plank
60 med...
August 30, 2017
I. 9 min AMRAP
30 snatches 95/65
20 snatches 115/75
10 snatches 135/85
with time remaining
as many snatches as possible at 155/105
II. 7 minute amrap
3-6-9-12.........
handstand push ups (scale push ups)
toes 2 bar
August 29, 2017
"Fran"
21-15-9
Thrusters 95/65
Pull ups
into...
800m run
50 wall balls
into...
21-15-9
Hang Cleans 95/65
Burpees over the bar
into...
800m run
50 wall balls
*25 minute time cap*
You gotta want it!
August 28, 2017
For Time:
6 rounds
25 Sit-ups
20 Cal Row
15 Box Jumps
10 Deadlifts 185/125
August 26, 2017
Metcon (AMRAP – Reps)
5 minutes of:
Burpees
Metcon (AMRAP – Reps)
Then, 5 minutes of:
12 KB Swings
24 Air Squats
Metcon (AMRAP – Reps)
Then, 5 minutes of:
1-rope climbs (scale to strict chin ups)
100 M Run
Metcon (AMRAP – Reps)
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
M...
August 25, 2017
30-Power clean 115/75
30-alt. front rack lunge in place
30-Pull-ups
20-Power clean
20-alt. front rack lunge in place
20-C2B
10-Power clean
10-alt. front rack lunge in place
10-Strict Pullups (RX+ Muscle Ups)
August 24, 2017
100 double unders (every trip or stop 10 pushups for guys 7 for girls) max 5 errors
then
5 rounds
10 close grip bench press at 80%/60% of body weight
30 situps
then
100 double unders (same penalty rules)
August 21, 2017
25 MIN CAP
1 mile run
50 handstand pushups (scale 50 pushups) RX+ STRICT HSPU
THEN....
complete "DT"
DT
12 DEADLIFTS
9 HANG CLEANS
6 JERKS
155/105
7am YOGA!
August 21, 2017
5 minutes
30 back squats (135/85) rx plus front squat
with time left amrap of burpee pull ups
-2 minute rest-
5 minutes
40 back squats (135/85) rx plus front squat
with time left amrap of toes 2 bar
-2 minute rest-
5 minutes
30 back squats (135/85) rx plus front squat
with...