Wednesday 8/30/2017
EMOM: 10 Min 1 Power Clean, 1 Power Clean + Push Press 155/105 WOD: Conditioning AMRAP 5 50/35 Calorie Row AMRAP Macho Man (115/75) rest 5 minutes AMRAP 5 35/25 […]
CF Ramos
Tuesday 8/29/2017
Barbell Conditioning: For Time -Change weights and continue as you finish each set. No breaks between sets. 10 Snatches (95/75) 8 Snatches (115/95) 6 Snatches (135/105) 4 Snatches (155/115) 2 […]
Monday 6/19/2017
Strength: Bench Press WOD: Teams of 3 AMRAP 25 Minutes W/ Kettlebell (53/35) 10 Reverse Lunges 10 Goblet Squats 20 Lateral Hops Over KB 200 Meter Run “WOD will be […]
Friday 6/16/2017
WOD: In honor of BPA Julian “Jules” Larranaga Buy In: 100 Double Unders 5 Rounds Of: 31 KBS 20 Goblet Squats 16 KB Sit-ups Cash Out: 100 Double Unders
Thursday 6/15/2017
Strength: Shoulder Press WOD: “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-ups Extra Credit: 3RFT 20 Cal Bike 20 Cal Row Rest 1:00
Tuesday 6/3/2017
Conditioning : 10 Minute EMOM Odd: 6-10 Power Cleans 155/105 Even: 6-10 HSPU WOD: AMRAP 4 27 Hang Power Cleans (135/95) 27 Wallballs (20/14#) 27 Calorie Bike Rest 4:00 AMRAP 4: […]
Friday 4/28/2017
Bergeron Beep Test 7 Thrusters (RX: 75/55 MOD: 35/25) 7 Pull Ups (Jumping Pull ups) 7 Burpees On the minute for as long as possible! Once you are done with the […]
Thursday 4/27/2017
Strength: Deadlift WOD: 25 Minute Partner AMRAP Partner A completes 500m row while Partner B works on Hang Cleans/Sit Ups. Partner A continues to work where Partner B left off. The […]
Wednesday 4/26/2017
Strength: Shoulder Press WOD: Rowing Conditioning AMRAP AMRAP 4: 18 OHS (95/55) 18 Bar-Facing Burpees Max Cal Row Rest 4:00 AMRAP 4: 15 OHS (115/75) 15 Bar-Facing Burpees Max Cal […]
Tuesday 4/25/2017
Strength: Bench Press 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% Max Reps @ 80% Rowing Conditioning: 10 Min EMOM EMOM: 10 Cal Row WOD: For […]