Wednesday 11/9/2016
Strength: 15 min stretching WOD: 15 min AMRAP 8 slam balls 30/15 8 Dead Lifts 185/135 8 Burpees over bar
Author: CFP
Tuesday 11/08/2016
WOD: 21, 15, 12, 9 HPU Hang Snatch @95/75 STRENGTH: Strict Shoulder Press 5×3 @ 70%
Monday 11/07/2016
STRENGTH: Power Clean 10 x 3 @ 80% of 1rm WOD: 5 RFT 9 Power Cleans 135/95 15 Box Jumps 24/20 20 T2B
Friday 11/04/2016
WOD: “Loredo” 6 Rounds 24 Air Squats 24 Push Ups 24 Walking Lunges Run 400m Also, we would like to say Good Luck to all our athletes competing in this weekend’s […]
Thursday 11/03/2016
WARM UP: 20 Min. Stretching WOD: 4 ROUNDS 1 Tower 1 Lap 20 Sit ups 20 Push ups
Wednesday 11/2/2016
STRENGTH: Squats 4 x 6 @ 70% WOD: For Time 50 Wall Balls 20/16 40 Burpees 30 Power Snatches 95/65 20 T2B 10 Bear Complex 95/65
Tuesday 11/01/2016
Strength: Deadlift 5 x 5 WOD: 20 minute AMRAP 7 Pull Ups 7 Air Squats 7 KB Swings 53/35 20 Calorie Row
Monday 10/31/2016
Strength: Bench Press 5 X 5 Last set will be an AMRAP WOD: 4 Rounds FT 10 Clean & Jerk 135/95 15 Box Jumps 24/20 20 Sit-ups 25 Double Unders […]
Friday 10/28/2016
Sam’s Farewell WOD k9 Rounds 155 lbs/105 lbs 8 Floor Press 6 Deadlift 4 Hang Cleans 2 Shoulder to Overhead End of conex & back with 1 KB (partner) 53/35 […]
Thursday 10/27/2016
WOD: Fran 21-15-9 Thrusters 95/65 Pull Ups Then… ROMWOD 30 minutes