Wednesday 7/6/2016
Goodbye WOD for Kellie 10 Minute AMRAP -11 Cleans 95/65 -8 Thrusters 95/65 -13 Burpees over Bar 5 Minute Mandatory Break 15 Minute AMRAP -7 Box Jumps 30/24 -6 HSPU […]
Author: CFP
Tuesday 7/5/2016
WOD: Find 1 Rep Max on Each -Clean -Bench press -Overhead squat 39 Minute Clock 13 Minutes per movement to establish a 1 Rep Max. Score is total weight on all […]
Friday 7/1/2016
Hero WOD: DT 5 Rounds for Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks ” Our 4th of July T-Shirt is in! Come and get yours and wear […]
Thursday 6/29/2016
Strength: Shoulder Press WOD: Pick Your WOD 10 Rounds 100 Meter Row Goal is to row exactly 100M Every meter over 100 will be added to your score (Example 110M […]
Wednesday 6/29/2016
Strength: Deadlift WOD: 7 Rounds for Time 3 Man-Makers 45/25 6 Deadlifts 155/95 9 Box Jumps 24/20
Tuesday 6/28/2016
Strength: Back Squat WOD: For Time Buy In: 800 Meter Row 50 Kettle Bell Swings RX 70/53 L2 53/35 40 Goblet Squat 30 T2B 20 Power Snatches RX 115/75 L2 […]
Monday 6/27/2016
Strength: Bench Press WOD: 15 min AMRAP 5 Cleans RX 155/95 Lv2 135/75 10 Floor Press 155/95 135/75 15 Evil Wheels W/Bar Extra Credit: Death by Burpees
Friday 6/24/2016
Monster Mash Mandatory 3 minute break between WOD’s 10-9-8 -Squat Cleans 135/95 -Push Press ***Break*** 2 Rounds -15 Deadlift 155/115 -15 Sit-ups -30 Double Unders ***Break*** 21-18-15-12 -Assault Bike Calories […]
Thursday 6/23/2016
Skill 15 EMOM Snatch Grip Deadlift + Hang Snatch+Snatch Balance For this EMOM focus on form rather than weight. Only increase weight once you are comfortable with the snatch balance […]
Wednesday 6/22/2016
Strength Wendler Deadlift WOD -100 Calorie Row -10 HRPU -80 Calorie Row -20HRPU – 60 Calorie Row -30 HRPU -40 Calorie Row -40 HRPU -20 Calorie Row -50 HRPU DON’T […]