Monday 4/24/2017
Strength: Back Squat 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% 5 @ 80% WOD: 3 RFT 25 GHD Sit Ups (If GHD not available athlete […]
CF Ramos
Friday 4/21/2017
WOD: 2 Rounds For Time 400 M Run, 26 HRPU 400 M Run, 26 KBS 53/35 400 M Run, 26 GHDSU(or T2B) 400 M Run, 26 Deadlifts 155/105 400 M […]
Thursday 4/20/2017
Strength: Shoulder Press WOD: 4 RFT 1 Tower Run 12 Clean and Jerks (135/95) 6 Chest 2 Bar Extra Credit: Tabata Abs
Tuesday 4/18/2017
Strength: Deadlift 1X5 @50 1X5 @60 1X5@70 1X Max Reps @80 WOD: 3RFT 15 HSPU 15 Thrusters 135/95 15 T2B 15 Deadlifts 135/95 15 Burpees 15 KBW 53/35 15 Pull-Ups
Monday 4/17/2017
Strength: Bench Press 5 @ 50% 5 @ 60% 5 @ 70% …Max Reps @80% WOD: 27-21-15-9 Power Snatch 95/65 Wall Balls 20/14 Cal Row
Friday 03/24/2017
Men’s Rx 10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders Women’s Rx 10 rounds for time of: 9 thrusters, 65 lb. 35 double-unders Men’s Scaled 10 rounds […]
Tuesday 03/21/2017
Strength Shoulder Press 3×5 @65%/75%/85% WOD 3RFT: 3 Rope Climbs 6 Push Jerks (185/115) 12 Deadlifts (185/115) 24 GHD Sit-ups 48 Wallballs (20/14#)
Friday 2/3/2016
STRENGTH: Back Squat 10 x 3 @ 85% WOD: 6RFT 7 Burpee BJ (24/20″) 14 T2B 21 Calorie Row Rest 1:00 after each round
Thursday 2/2/2016
Strength/Skill: HSPU 10 EMOM Even Minutes: 10 Pull-ups Odd Minutes: 7 HSPU Core Workout: 3 Min Sit-ups/1 Min rest, 2 Min Sit-ups/1 Min rest, 1 Min Sit-ups/1 Min rest. WOD: Ascending […]
Wednesday 2/1/2017
Strength: Front Squat 3X5 77% 3X3 81% 1X1 88% 1X1 90% 1X1 92% 1X1 95% WOD: 18 Minute AMRAP 80 Wallballs (20/14) 60 Calorie Row 40 Snatches (95/75) 20 OHS […]