Monday 6/25/2018
Strength Bench Press 3×70% 3×80% 3×90% WOD 24-21-18-15-12-9-6 -Cal Bike -Push-Ups -Wallballs 20/14
Author: CFP
Friday 06/22/2018
“The Seven“ 7 rounds 7 HSPU 7 Thrusters (135/95) 7 Knees 2 Elbow 7 Deadlifts (245/165) 7 Burpees 7 KB Swings (70/53) 7 Pull Ups A suicide bomber killed seven […]
Thursday 06/21/2018
Strength: Shoulder Press 5 @ 65% 5 @ 75% 5 @ 85% WOD: 3 – 8 minute rounds 500/400m Row 400m Run 15/10 Calorie Bike 10 Goblet Squats (70/53) *1 […]
Wednesday 06/20/2018
Strength/Skill: Cleans 5 @ 65% 5 @ 75 % 5 @ 85% WOD: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 […]
Tuesday 06/19/2018
Strength: Bench Press *Increase working MAX by 5lbs 5 @ 65% 5 @ 75% 5 @ 85% WOD: ”Tabata This!” Row Air Squat Pull Up Push Up Sit Up *1 […]
Monday 06/18/2018
Strength: Back Squat *Increase working MAX by 10lbs 5 @ 65% 5 @ 75% 5 @ 85% WOD: 21 – 18 – 15 – 12 – 9 T2B OHS (95/65) […]
Friday 06/15/2018
Aaron’s Birthday WOD Buy In: 0630m Row 6 rounds 15 Front Squats (95/65) 19 Burpees Over Bar 78m Sprint 40 Double Unders Cash Out: 0730m Row ***Due to unforeseen circumstances, […]
Thursday 06/14/2018
Beat the Heat… it’s… TANK TOP THURSDAY!!! Skill/Strength: Snatch Progression Complex EMOM x 10 Segmented Snatch Pull (1″, Knee, Mid-Thigh) + Hang Snatch High Pull + Power Snatch + Squat […]
Wednesday 6/13/2018
Skill/Strength Deadlift WOD 5 Rounds -9 Power Cleans 135/95 -15 Push Ups -21 Air Squats -200m Run
Tuesday 6/12/2018
Warm Up: Hoover Ball Strength/Skill: Bench WOD: AMRAP 12 -9 Deadlift 225/155 -7 HSPU -5 Strict Pull-Ups