Wednesday 11/01/2017
STRENGTH: Front Squat (6 sets of 2) Sets 1 + 2 @ 80% Sets 3 + 4 @ 85% Sets 5 + 6 @ 90% WOD: 5 rounds 21 Air […]
Month: October 2017
Halloween 🎃
WOD BUY IN 2 Towers of terror 3 Rounds 10 Deadlifts 225/155 31 goblin squats 53/35 17 pumpkin smashes (slam balls) 10 devil’s tricycle (Cal Assault Bike) 31 burpees 17 […]
Monday 10/30/2017
Strength: Back Squat (2 rounds) 5 reps @ 80% 3 reps @ 84% 1 rep @ 88% *Rest 2:00 between each set of squats WOD: For time: 15 – 12 […]
Friday 10/27/2017
Army Sgt. Keith Adam Coe, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. “COE” Ten rounds -10 Thrusters […]
Thursday 10/26/2017
Skill/Strength Power Snatch 3 Reps @ 50% 3 Reps @ 55% 2 Reps @ 60% 2 Reps @ 65% 1 Rep @ 70% 1 Rep @ 75% then 5×1 to […]
Wednesday 10/25/2017
Skill/Strength More Rope Climbs If you have them 10 Rope Climbs If you Don’t have Full Climbs 20 Seated Rope Climb Progressions (Foot Work) or 15 Jumping Rope climb Progressions […]
Tuesday 10/24/2017
Skill/Strength  Row Conditioning 6 x 30/24 Calorie Row Rest 60 seconds between efforts Partner WOD -100 Calorie Assault Bike -100 Box Jump Overs 24/20 -100 Thrusters 95/65 -100 Chest to Bar […]
Monday 10/23/2017
Strength/Skill Front Squat 6 Sets of 2: Sets 1 & 2 – 80% Sets 3 & 4 – 85% Sets 5 & 6 – 90% WOD 3 Rounds: -75 Double […]
Friday 10/20/2016
“Rich” U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan For time: […]
Thursday 10/19/2017
Skill/Strength Bench Press 5×5 85% WOD AMRAP 3 -21 Overhead Squats (95/65) -21 Burpee Over the Rower -Max Calorie Row Rest 3:00 AMRAP 3 -18 Overhead Squats (115/80) -18 Burpee […]