Monday: 1 REP MAX: DEADLIFT,CLEAN AND PUSH PRESS WOD: RUN 100M, 10 BURPEES RUN 200M, 20 BURPEES RUN 300M, 30 BURPEES 15 MIN AMRAP Tuesday: WOD: 7 SDLHP 7 FRONT SQUATS 7 PUSH JERKS 10R4T Wednesday: ODD COUPLE: SHOULDER PRESS/PISTOLS WOD: 5 MIN MUSCLE UPS/5 MIN ROPE CLIMBS OR 10 MIN OF 100 DOUBLE UNDERS/100′ […]
July 30 – August 4, 2018 Read More »
Monday: EMOM: 4 Squat Cleans/strict pullups WOD: 10 HSPU/20 SQUATS 30 DU/200M RUN 12MIN AMRAP Tuesday: WOD: 10 BURPEES 10 KBS 1 ROPE CCLIMB 6R4T Wednesday: WOD: 3 DEADLIFTS/6 PUSHUPS 9 SQUATS/12 SITUPS 3 MINS AMRAP/REST 1 MIN; 5 CYCLES Thursday: WOD: ROW 500M/ 12 WB / 12 BJ RUN 400M / 12 WB /
July 23 – July 28, 2018 Read More »
Monday: WOD: CF OPEN 13.1 Modified 40 Burpees ; 30 Snatches 30 Burpees ; 30 Snatches 20 Burpees; 30 Snatches and so on… 17 min AMRAP Tuesday: Strength: 4 Thrusters EMOM 8 Min WOD: CF OPEN 13.2 5 Shoulder to OH 10 Deadlifts 15 Box Jumps 10 min AMRAP Wednesday: WOD: CF OPEN 13.3 Modified
July 16 – July 21, 2018 Read More »
Monday: WOD: Regionals Event 3-2018 (modified) 2 Bar Muscle ups 24′ Handstand walk 20 pistols 13 Min AMRAP Tuesday: WOD: Regionals Event 4-2018 (modified) 2 rounds of : 10 snatches (115/75) 12 burpees then 2 rounds of 10 snatches (75/55) 12 burpees 12 min amrap Wednesday: Wod: Regionals Event 6-2018 (modified) 4 rope climbs 16
July 9 – July 14, 2018 Read More »
Monday: WOD: “IN HOUSE COMP #1 2015” “STRONG MAN’S ALLEY” 400M RUN 10 DEADLIFTS(225/155) 10 BURPEES 10 PULLUPS 3R4T (15 MIN CUTOFF) Tuesday: WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : 70 Lunges 60 Supermans : 50 KBS : 40 Box Jumps 30 Burpees : 20 Toes to Bar : 10 HSPU
July 2 – July 7, 2018 Read More »