Tuesday 6/8/16
Strength Wendler Shoulder Press WOD 4 Rounds for Time -8 Front Squat 155/115 -12 Box Jump Overs 24/20 -24 Sit-ups ***No Touching on the Box Jujmp Overs***
Author: CFP
Monday 6/6/16
Strength Wendler Deadlift WOD 20 Minute AMRAP -5 Power Cleans 145/100 -10 T2B -15 Wallballs
Friday 6/3/2016
HERO WOD: “Morrison” 50-40-30-20-10 rounds of: Wall Balls, 20 pound ball Box jumps, 24 inch box Kettlebell Swings U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to […]
Thursday 6/2/2016
Strength: Bench Press WOD: 3 Rounds For Time 10 C&J 135/115 20 Pull-ups 15 Evil Wheels 10 Handstand Push-ups 1 Lap
Wednesday 6/1/2016
Strength: Deadlift WOD: For Time/EMOM 55 Push-ups w/25 lb. Plate 45 Box jumps 24/20 35 KB Swings 70/53 25 T2B 15 Burpees Over Bar (EMOM:3 Deadlifts 225/135)
Tuesday 5/31/2016
Strength: Wendler Squat WOD: 20 Min AMRAP 20 Calorie Row 10 Ring Dips 40 Double Unders 20 Sit-ups 10 Thrusters 95/75
Friday 5/27/2016
If possible arrive to class 10 minutes early to stretch and start the WOD at the top of hour. HERO WOD: Murph “Bring your body armor and ca$h for T-Shirts” […]
Thursday 5/26/2016
Strength: Bench Press WOD: Cardio Thursdays For Time 2000M Row 7 Minute Rest 2000M Row (Attempt to maintain 2 seconds faster on average split compared to 1st Row) (Total 4000 […]
Wednesday 5/25/2016
Strength: Deadlifts 3X5 70%,80%,90% of 1 RM WOD: 4 Rounds For Time 60 Double Unders Farmer Carry (End of Conex) 53/35 15 WB Sit-ups 5 DL 245/175
Tuesday 5/24/2016
Strength: Establish a 1RM on the Push Press WOD: 12 Minute AMRAP 5 Push Press 155/115 10 Box Jumps 30″ Box 5 Toes 2 Bar 10 Burpees Reminder: Starting on […]