Monday 12/12/2016
STRENGTH: Deadlift 5 x 3 @ 80% WOD: 6 rounds 1 Rope Climb 3 Deadlifts 315/185 5 HSPU
Author: CFP
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 […]
Thursday 12/01/2016
Tabata Planks WOD 2 lap Yoke Carry (155/95) Every time the bar is dropped, as penalty Athlete must run up the tower once, continuing from the last place you dropped […]
Wednesday 11/30/2016
Strength: Back Squat 5×3 of your 70% WOD: 800 Meter Row Buy in 50 Kettle Bell Swings (70/53) 40 Goblet Squats (70/53) 30 Toes to Bar 20 Squat Snatches (115/65 10 […]
Tuesday 11/29/2016
Strength/Skill: Bench Press 5 X 5 (Athletes desired weight-Push yourself!) WOD: 20 Minute AMRAP 5 Pull-Ups Overhead Lunges (85/55) Distance will be marked by coaches. 5 Burpees Over Bar Overhead Lunges Back […]