Thursday 3/23/2017
WOD: 5RFT 9 CJ (135/95) 15 T2B 21 Calorie Row Rest 1:00 between rounds Extra Credit: Get Ready For 17.5
Author: CFP
Wednesday 3/22/2017
WOD 5 Rounds For Time: 10 C2B 10 Ring Dips 10 Power Cleans (115/85) 400m Run Mandatory Extra Credit: Core/Ab Work
Tuesday 03/21/2017
Strength Shoulder Press 3×5 @65%/75%/85% WOD 3RFT: 3 Rope Climbs 6 Push Jerks (185/115) 12 Deadlifts (185/115) 24 GHD Sit-ups 48 Wallballs (20/14#)
Monday 03/20/2017
Strenght: Back Squat 3×5 @70,75,80% WOD For Time 300 meter row 10 Power Snatches (115/80) 300 meter row 10 Thrusters (115/80) 300 meter row 10 Power Snatches *2 min rest* […]
Friday March 17 2017
17.4 17.4 is 16.4! No better way to measure your fitness! Women’s RX Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 155 lb. 55 […]
Thursday March 16 2017
Strength: Press 5 x 40% 5 x 50% 5 x 60% WOD EMOMx16: Min 1 – 15 Sumo Deadlift High-pulls (75/55#) Min 2 – 15 Wallballs (20/14#) Min 3 – […]
Wednesday March 15 2017
Strength: Deadlift 5 x 40% 5 x 50% 5 x 60% WOD: WOD: 3 Rounds for Time: 80 Double Unders 40 Calorie Row 15 Handstand Pushups 5 Deadlifts 185/125
Tuesday March 14 2017
Strength Bench Press 5 x 40% 5 x 50% 5 x 60% WOD 3RFT: 3 Power Snatches (115/75) 5 OHS (115/75) 7 Toes to Bar Rest 3:00 3RFT: 9 Power Cleans […]
Monday March 13 2017
Wendler Back Squats Week 4 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% WOD EMOMx15 Min 1: 15 Wallballs (20/14#) Min 2: 15 KB Swings (53/35#) […]
Friday March 10 2017
17.3 RX Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 lb. *Prior […]