Friday 03/13/2015
WOD: 15.3 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders M 20-lb. ball to 10’ F 14-lb. ball to 9’ Lv2 scaled 14-minute AMRAP 50 wall balls 20/14 200 single […]
Author: CFP
Thursday 03/12/2015
Strength: Seated box jumps. Yup. Although in the video, he lands below parallel, try to land above parallel. 6×3 for max height. *********** Skill work: Snatch grip push press + […]
Wednesday 03/11/2015
Strength: Deadlift. 3 easy warm up sets of 5 at 70% or less. Then 3 heavy sets of 2 AHAP. Skill work: Practice handstands against the wall, trying to balance […]
Tuesday 03/10/2015
Strength: push press with progressive load for each set, so don’t go too heavy too soon follow sets x reps 1×5, 1×4, 1×3, 2×2, 2×1 *********************************** 8 minutes to practice Turkish […]
Monday 03/09/2015
Congratulations to our athlete of the month, Brian! here are some graceful moments. The Jedi clean The “I can’t wait for the next lunges WOD” face Strength: 4×5 front squat […]
Friday 03/06/2015
WOD: 15.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats […]
Thursday 03/05/2015
Strength: Wendler bench press WOD: 4 rounds 1 tower run 2 sled drags or plowler pushes ******************************** first come first serve. Down to the last conex and back will be 1. 25’s/10’s […]
Wednesday 03/04/2015
Strength: Wendler deadlift WOD: for time 21 deadlift, 8 ring dips 15 deadlift, 8 ring dips 9 deadlift, 8 ring dip 15 deadlift, 8 ring dip 21 deadlift, 8 ring dip 185/115
Tuesday 02/03/2015
Resting up top? You know who you are. Strength: Wendler shoulder press WOD: 5 rounds 10 chest to bar pullups 15 box jumps 24″/20″ 10 kettlebell swings 70/53 ************************ Great […]
Monday 03/02/2015
Happy Birthday Julio! Strength: Wendler squat WOD: I love burpees 32 burpees 2 prowlers (no weight) 28 toes to bar 19 power cleans 155/95 83 air squats 32 burpees