Wednesday 1/17/2018
Skill/Strength MAX BENCH!!!! WOD FRAN 21-15-9 -Thruster 95/65 lbs -Pull-ups
Benchmark
Tuesday 1/16/2018
Skill/Strength Establish 1 rep MAX on SQUAT!!!! WOD Elizabeth 21-15-9 -Clean 135/95 -Ring Dips This will be a short week lets try to focus more on our Maxes so that […]
Wednesday 05/31/17
STRENGTH: Front Squat 5×5 @ 75% WOD: “Fran” 21-15-9 Thrusters (95/65) Pull-ups
Tuesday 05/30/2017
Strength: Bench Press 5 x 5 @ 75% WOD: “Christine” 3 RFT 500m Row 21 Bodyweight Deadlifts 21 Box Jumps (20″) Extra Credit: Triple Tabata Abs
Tuesday 5/23/2017
Strength Strict Press 3 x 3 85% WOD “Helen” 3RFT: 400m Run 21 KB Swings (53/35#) 12 Pull-ups 2. Stamina Training EMOMx16: Odd: 12 Wallballs (20/14#) Even: 3 Bar MU or […]
Friday 5/19/2017
20 Minutes of ROMWOD WOD “Fight Gone Bad” 3 Rounds: 1:00 at each station: Wallballs (20/14#) Sumo Deadlift High Pull (75/55) Box Jumps (20″) Push Press (75/55#) Row for Calories […]
Wednesday 12/14/2016
First… ROMWOD (20-25 minutes) Then… “Isabel” 30 Snatches 135/95
Thursday 10/27/2016
WOD: Fran 21-15-9 Thrusters 95/65 Pull Ups Then… ROMWOD 30 minutes
Tuesday 10/18/2016
Strength: Press Complex: 12 min EMOM 3 Strict Press 2 Push Press 1 Push Jerk @ 70% of 1 Round Max, Shoulder Press WOD: “Jackie” 1000m Row 50 Thrusters 45/35 […]
Friday 08/26/2016
WOD: “Filthy Fifty” 50 Box Jumps, 24 inches 50 Jumping Pull Ups 50 Kettlebell Swings, 35 lbs 50 Walking Lunges 50 Knees to Elbows 50 Push Press, 45 lbs […]