Thursday 12/15/2016
STRENGTH: Front Squats On the minute x 10 (2 second pause at the bottom) Set #1: 2 reps @ 50% Set #2: 2 reps @ 55% Set #3: 2 reps […]
Month: December 2016
Wednesday 12/14/2016
First… ROMWOD (20-25 minutes) Then… “Isabel” 30 Snatches 135/95
Tuesday 12/13/2016
STRENGTH: Tabata Assault Bike (Mandatory) Try to get as many total calories as possible! (CFP Record: 77 calories) WOD: 3 Rounds Weighted Sled Push 180/100 (EOCB & back) 400m Row
Monday 12/12/2016
STRENGTH: Deadlift 5 x 3 @ 80% WOD: 6 rounds 1 Rope Climb 3 Deadlifts 315/185 5 HSPU
Friday 12/9/2016
“Attack Your Goat Friday” “Let’s get the weekend started and work on whatever you desire. We want to give everyone a chance to work on their weaknesses or just come […]
Thursday 12/8/2016
WOD: For Time 100 KB Swings 53/34 90 Sit-Ups 80 HR Push-Ups 70 Goblet Squats 53/34 60 Power Cleans 135/75 50 Push-Press 135/75 40 Pull-Ups 30 Burpees 20 Power Snatches […]
Wednesday 12/7/2016
Strength/Skill: Clean N’ Jerk ( 30 Min to establish 1RM) WOD: 10 Minute AMRAP ( Score will be # of REPS Completed) RX: Toes 2 Bar – MOD: Knees 2 Elbow, High Knees 1 Minute of […]
Tuesday 12/5/2016
Strength/Skill: Deadlift 5 X 5 (75%) WOD: For Time (95/65) 21 Thrusters, 21 Pull-Ups 400 M Run 15 Thrusters, 15 pull-Ups 400 M Run 9 Thrusters, 9 Pull-Ups 400 M Run […]
Monday 12/05/2016
Strength: As a class Bring Sally up, Back Squats with 45/33lb Bar. WOD: 80 Floor press for time RX (155/75) Every time bar is dropped there will be a tower run penalty. […]
Friday 12/2/2016
WOD: 8 Minute AMRAP 10 Landmine Rows 90/45 10 Wall Balls 20/16 (5 Min Rest as a class before Part 2) WOD: Part 2 – Three RFT 20 CAL Row 10 Deadlifts 225/135 Farmers […]