Wednesday 09/16/2015
Mario G “B”day WOD Strength: 10×1 or 5×2 complex of: Press Push Press Thruster WOD: Fight Gone “B” -1 minute at every station, continuous count -1 minute rest after 4th […]
Author: CFP
Tuesday 09/15/2015
Warm Up: Legs Strength: Back Squat: EMOM for 6 minutes, 5 back squats @ 75% of your 1RM WOD: 25 Wall Balls 25 Burpees 25 Back Squats 25 Box Jump […]
Monday 09/14/2015
Strength: “Sally Up” On the bench press, go as heavy as possible but still able to complete all reps. Be Brave but USE a SPOTTER! WOD: 400 Meter Run Buy-In 5 […]
Friday 09/11/2015
9-11 Memorial WOD For Time: 2001 Meter Row or Run (5 Laps) 11 Thrusters (155/105) 11 Kettle Bell Swings (70/53) 11 Hand-Stand Push-Ups 11 Dead Lifts (155/105) 11 Burpee Pull-Ups […]
Thursday 09/10/2015
Strength Wendler Bench Press Skill Work Take 10 minutes to find Max Box Jump WOD 4 Rounds for time 15 – Box Jumps 30/24 10 – Toes to Bar 400 […]
Wednesday 09/09/2015
Strength: Wendler Back Squat 9 Minute EMOM: 1 High-Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean (from ground) *** Every 3 minutes increasing weight, Athlete will pick appropriate […]
Tuesday 9/8/2015
Strenght Shoulder Press and Deadlift WOD 21-18-15-12-9-6-3 -Push Press 95/65 -KB Tater Squat 53/35
Friday 9/4/2015
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon. Died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq. “Hammer” WOD […]
Thursday 9/3/2015
Strength Wendler Squat WOD For Time -3200m Row Every two minutes athlete must get off the rower and complete 10 air squats.
Wednesday 9/2/2015
Strength Wendler Deadlift Partner WOD For Time -100 Deadlift 155/95 -100 Evil Wheels using your bar -100 Floor Press While one partner is working on the movements the other partner […]