Monday 8/6/2018
Skill/Strength 6×1 Snatch at 80% WOD -15 Snatches 75/55 -200m Run -12 Snatches75/55 -2oo Run -9 Snatches -200m Run 2 min Mandatory Break -9 KBS 70/53 200m Row -12 KBS […]
Author: CFP
Friday 08/03/2018
Farewell Shocks 4 Rounds for Time BUY-IN: 31 Burpees 8 Deadlifts 225/155 3 Man Makers 35/25 20 Dumbbell Snatches 18 Box Jump 24/20 CASH OUT: 31 Burpees
Thursday 08/02/2018
Strength: Deadlifts 4 x 4 @80% WOD Partner wod: both partners buy-in and cash out at same time. Only 1 person works at a time afterwards. Buy-In: 1 Tower Run 1200 […]
Wednesday 08/01/2018
Strength: Shoulder Press 4 x 4 @80% WOD: 6 Rounds for Time 5 Burpees 10 Shoulder-to-OverHead 135/95 20 Sit-Ups
Tuesday 07/31/2018
Tuesday Strength: Back Squat 6×4 @85% WOD 27-21-15-9 Wallballs Cal Bike Front Squats 115/75
Monday 7/30/18
Strength Bench 5×5 @ 80% WOD 15 min AMRAP 50 Double Unders 10 pull ups 10 Thrusters 95/65
Friday 7/27/18
“Wittman” Hero WOD 7 Rounds For Time 15 Kettlebell Swings (1.5/1 pood) 15 Power Cleans (95/65 lb) 15 Box Jumps (24/20 in) U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, […]
Thursday 7/26/18
Skill/Strength 5×3 OHS start light work on form and increase weight if form is good WOD 100 Double Unders 75 Snatches @ 65/45 50 Slam Balls 25 Hand Stand Push […]
Wednesday 7/25/18
Warm Up as Class WOD 25 min EMOM 3 Deadlifts 3 evil wheels w bar 3 hand release pushups weight % 75,80,85,90 of max
Tuesday 7/24/18
Skill/Strength Work on Rope Climbs WOD 10 min AMRAP 5 Toes to Bar 5 Burpees 3 min rest 3 mile assault bike score will be rounds and time on bike