Tuesday 6/21/2016
Strength: Bench Press WOD: 20 Min AMRAP 10 KB SDHP44/26 8 KB C&J From The Hang 6 Hanging Leg Lift
Author: CFP
Monday 6/21/2016
Skill 10 min EMOM 1 Clean + 1 Squat Clean add weight every 2 minutes. Start at a moderate weight and try to end as heavy as possible while maintaining […]
Friday 6/17/2016
HERO WOD: “Small” Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, […]
Thursday 6/16/2016
WOD: In honor of BPA Julian “Jules” Larranaga Buy In: 100 Double Unders 5 Rounds Of: 31 KBS 20 Goblet Squats 16 KB Sit-ups Cash Out: 100 Double Unders “We […]
Wednesday 6/15/2016
Strength: Deadlift WOD: For Time 50 Pull-ups 400 Meter Run 50 Squats 400 Meter Run 50 T2B 400 Meter Run
Tuesday 6/14/2016
Strength: Shoulder Press WOD: 5 Rounds S2OH 115/75 – 1 Minute 30 Second Rest Max Calorie Row – 1 Minute 30 Second Rest Max Burpees – 1 Minute 30 Second Rest OUR ICE MACHINE […]
Monday 6/13/2016
Strength: Back Squat WOD: 15 Min AMRAP Buy In: 30 Calorie Row 15 Wall Balls 20/14 10 Hand Release Push-ups 5 Deadlifts 225/156
Friday 6/9/2016
Hero WOD: McGhee (30 Minute AMRAP) 5 Deadlifts RX: 275 13 Push-ups 9 Box jumps RX:24 inch box Corporal Ryan C. McGhee, 21, was killed in action on May 13, […]
Thursday 6/9/2016
Strength Wendler Bench Press WOD 6 Rounds In two minutes athlete must complete a 20/15 calorie row, then must use the remainder of the time to complete an AMRAP of […]
Wednesday 6/8/16
Strength Wendler Back Squat WOD -Double Under 100-80-60-40-20 -Over Head Squats 135/95 10-8-6-4-2 -Bar Muscle Up 5-4-3-2-1