Tuesday 1/31/2017
Stamina Conditioning 12 Minute EMOM Odd: 50 Double-unders Even: 12 Kipping HSPU WOD: 10 Minute EMOM Min 1-5 = 3 Power Snatches 135/95 Min 6-10 = 6 Clean & Jerks 155/115 […]
CF Ramos
Monday 1/30/2017
Strength: Back Squat 7×5 @ 75% WOD: 21-15-9: Wallballs (20/14) C2B Pull-ups Thrusters (95/65#) Box Jumps (24/20″) Kettlebell Swings (53/35)
Friday 1/27/2016
Strength: Back Squat 8X4 @ 83% – First rep of each set, 2 second pause at the bottom. WOD: Partner WOD For Time Teams of 2: 150 Cal Row 100 […]
Thursday 1/26/2017
Strength: Stiff Legged Deadlifts 5X10 (Select a challenging weight) WOD: 2 Rounds For Time 21 OHS (95/65) 21 C2B Pull-ups 21 Power Snatch (95/65) 21 Over-the-Bar Burpees
Wednesday 1/25/2017
Strength: Front Squat 3X5 @ 73% 3X3 @ 78% 3X1 @ 85% WOD: 12 Min EMOM Odd: 6 TTB + 6 OHS (95/65) Even: 6 TTB + 6 Thrusters (95/65) […]
Monday 01/23/2017
Strength: 6×6 Back Squat @73% “The Seven” 7 rounds for time 7 Handstand Push-ups 7 Thrusters (135/95#) 7 Knees-to-Elbows 7 Deadlifts (245/185#) 7 Burpees 7 Kettlebell Swings (70/53#) 7 Pull-ups
Friday 12/9/2016
“Attack Your Goat Friday” “Let’s get the weekend started and work on whatever you desire. We want to give everyone a chance to work on their weaknesses or just come […]
Thursday 12/8/2016
WOD: For Time 100 KB Swings 53/34 90 Sit-Ups 80 HR Push-Ups 70 Goblet Squats 53/34 60 Power Cleans 135/75 50 Push-Press 135/75 40 Pull-Ups 30 Burpees 20 Power Snatches […]
Wednesday 12/7/2016
Strength/Skill: Clean N’ Jerk ( 30 Min to establish 1RM) WOD: 10 Minute AMRAP ( Score will be # of REPS Completed) RX: Toes 2 Bar – MOD: Knees 2 Elbow, High Knees 1 Minute of […]
Tuesday 12/5/2016
Strength/Skill: Deadlift 5 X 5 (75%) WOD: For Time (95/65) 21 Thrusters, 21 Pull-Ups 400 M Run 15 Thrusters, 15 pull-Ups 400 M Run 9 Thrusters, 9 Pull-Ups 400 M Run […]