12-10-14
W.O.D.
8 min AMRAP:
3 hang power cleans 115/75 (just a suggestion)
6 toes to bar
9 air squats
rest 4 min.
8 min AMRAP:
20 alt lunges
20 sit ups
20 double unders
Go Hard because you get to rest!!
Wednesday, December 10, 2014
Wednesday, December 3, 2014
Wednesday Dec. 3rd
12-03-14
W.O.D.
50 double unders
10 clean and jerks
40 double unders
8 clean and jerks
30 double unders
6 clean and jerks
20 double unders
4 clean and jerks
10 double unders
2 clean and jerks
rest 1 min
Max calorie row in 4 minutes
rest 1 min
50 double unders
10 ring dips
40 double unders
8 ring dips
30 double unders
6 ring dips
20 double unders
4 ring dips
10 double unders
2 ring dips
Go hard at each of these. If you don't have double unders, use a parallette. clean and jerks are relatively heavy but you could string 2 or 3 together.
Time cap: 25 minutes
*took me 18:52 and I got 51 calories on row*
W.O.D.
50 double unders
10 clean and jerks
40 double unders
8 clean and jerks
30 double unders
6 clean and jerks
20 double unders
4 clean and jerks
10 double unders
2 clean and jerks
rest 1 min
Max calorie row in 4 minutes
rest 1 min
50 double unders
10 ring dips
40 double unders
8 ring dips
30 double unders
6 ring dips
20 double unders
4 ring dips
10 double unders
2 ring dips
Go hard at each of these. If you don't have double unders, use a parallette. clean and jerks are relatively heavy but you could string 2 or 3 together.
Time cap: 25 minutes
*took me 18:52 and I got 51 calories on row*
Monday, December 1, 2014
Monday Dec. 1st
12-01-14
W.O.D.
2,000m row
10 Snatches (fairly heavy)
50 T2B
10 Snatches
2,000m row
Time Cap: 25 min
W.O.D.
2,000m row
10 Snatches (fairly heavy)
50 T2B
10 Snatches
2,000m row
Time Cap: 25 min
Thursday, November 20, 2014
Thursday November 20th
11-20-14
Air Force WOD:
For Time:
20 thrusters
20 sumo deadlift high pull
20 shoulder to overhead
20 overhead squats
20 front squats
every minute stop and perform 4 burpees
Air Force WOD:
For Time:
20 thrusters
20 sumo deadlift high pull
20 shoulder to overhead
20 overhead squats
20 front squats
every minute stop and perform 4 burpees
Tuesday, November 18, 2014
Wednesday November 19th
11-19-14
Happy Birthday to your Coach!! Because of my ripe old age, I thought you deserved a nice burner of the number 33 to remind you of how young you all are! :)
Enjoy!
EMOM: 10 min.
2 push jerk + 1 split jerk
(taken from rack, working on technique and cleanliness)
For Time:
33 wall ball
33 double unders
33 cleans
33 box jumps
33 pull ups
33 deadlifts
33 bar facing burpees
33 jerks
33 ghd or v-ups
Happy Birthday to your Coach!! Because of my ripe old age, I thought you deserved a nice burner of the number 33 to remind you of how young you all are! :)
Enjoy!
EMOM: 10 min.
2 push jerk + 1 split jerk
(taken from rack, working on technique and cleanliness)
For Time:
33 wall ball
33 double unders
33 cleans
33 box jumps
33 pull ups
33 deadlifts
33 bar facing burpees
33 jerks
33 ghd or v-ups
Thursday, November 13, 2014
Thursday November 13th
11-13-14
Strength:
5 sets of:
DB bench press x8
rest 30 sec.
DB row x8
rest 60 sec.
W.O.D.
18-15-12-9-6-3
sit ups
DB push press
rest
18-15-12-9-6-3
DB snatch
toes to bar
Strength:
5 sets of:
DB bench press x8
rest 30 sec.
DB row x8
rest 60 sec.
W.O.D.
18-15-12-9-6-3
sit ups
DB push press
rest
18-15-12-9-6-3
DB snatch
toes to bar
Wednesday, November 12, 2014
Wednesday November 12th
11-12-14
Strength:
15 minutes to find heaviest squat clean thruster
W.O.D.
Row 5k.......BUT Every 2 minutes come off the rower and perform 5 burpee squat clean thrusters
95/65
Time Cap: 30 minutes
Strength:
15 minutes to find heaviest squat clean thruster
W.O.D.
Row 5k.......BUT Every 2 minutes come off the rower and perform 5 burpee squat clean thrusters
95/65
Time Cap: 30 minutes
Thursday, November 6, 2014
Thursday Nov. 6th
11-06-14
15 min EMOM:
Min. 1- 5 Squat cleans @ 135/95
Min. 2- 5 Snatch 95/65
Min. 3- 20 sec. of DU
*repeat
15 min EMOM:
Min. 1- 5 Squat cleans @ 135/95
Min. 2- 5 Snatch 95/65
Min. 3- 20 sec. of DU
*repeat
Wednesday, November 5, 2014
Wednesday November 5th
11-05-14
W.O.D.
Accumulate 3 min in a handstand hold (wall or free standing)
100 air squats
50m. Handstand walk (or 100 shoulder touches)
100 air squats
30 HSPU
Finish with a 2k Row! All out effort, record your time.
W.O.D.
Accumulate 3 min in a handstand hold (wall or free standing)
100 air squats
50m. Handstand walk (or 100 shoulder touches)
100 air squats
30 HSPU
Finish with a 2k Row! All out effort, record your time.
Monday, November 3, 2014
Monday November 3rd
11-03-14
This month's focus will be on absolute strength. Meaning strict, non-ballistic movements. We will test in the beginning of the month and again in the beginning of December. As I have said many times, you need to have a way of recording your progress. Notebook, phone, whiteboard photos.
Strength:
Max strict pull ups
Max strict push ups
Find 1 rep max back squat
Find 1 rep max strict press
Gasser:
:)
This month's focus will be on absolute strength. Meaning strict, non-ballistic movements. We will test in the beginning of the month and again in the beginning of December. As I have said many times, you need to have a way of recording your progress. Notebook, phone, whiteboard photos.
Strength:
Max strict pull ups
Max strict push ups
Find 1 rep max back squat
Find 1 rep max strict press
Gasser:
:)
Tuesday, October 28, 2014
Wednesday October 29th
10-29-14
Strength:
5 Rounds
2 Strict Press + 4 Push Press
-rest-
5 Strict Pull ups
W.O.D.
40 OHS
20 HSPU
30 OHS
15 HSPU
20 OHS
10 HSPU
Strength:
5 Rounds
2 Strict Press + 4 Push Press
-rest-
5 Strict Pull ups
W.O.D.
40 OHS
20 HSPU
30 OHS
15 HSPU
20 OHS
10 HSPU
Monday, October 27, 2014
Monday October 27th
10-27-14
Strength:
8x4 Front Squats across
W.O.D.
5 Rounds:
1 min. max calorie row
1 min. max burpees
1 min. max air squats
1 min. max push ups
1 min. max push press
Strength:
8x4 Front Squats across
W.O.D.
5 Rounds:
1 min. max calorie row
1 min. max burpees
1 min. max air squats
1 min. max push ups
1 min. max push press
Thursday, October 23, 2014
Thursday Oct. 23rd
10-23-14
W.O.D.
With a partner, complete as many rounds as possible at each station: (one person works at a time)
6 min farmer's carry
6 min prowler push
6 min max calorie row
6 min cleans
6 min ghd & sit ups
6 min med ball over the shoulder
W.O.D.
With a partner, complete as many rounds as possible at each station: (one person works at a time)
6 min farmer's carry
6 min prowler push
6 min max calorie row
6 min cleans
6 min ghd & sit ups
6 min med ball over the shoulder
Tuesday, October 21, 2014
October 22nd
10-22-14
For Time:
30 box jumps
30 pull-ups
30 kb swings
30 walking lunges with barbell 95/65
30 k2e
30 push presses 95/65
30 hip extensions
30 wall balls
30 burpees
30 double unders or parallette jumps
For Time:
30 box jumps
30 pull-ups
30 kb swings
30 walking lunges with barbell 95/65
30 k2e
30 push presses 95/65
30 hip extensions
30 wall balls
30 burpees
30 double unders or parallette jumps
Monday, October 20, 2014
October 20th
10-20-14
Strength:
Back Squat Across 6x6
W.O.D.
AMRAP 8 Min.
3, 6, 9, 12......of:
Power Clean 135/95
Calorie Row
*Keep adding reps by 3 until time runs out
Strength:
Back Squat Across 6x6
W.O.D.
AMRAP 8 Min.
3, 6, 9, 12......of:
Power Clean 135/95
Calorie Row
*Keep adding reps by 3 until time runs out
Thursday, October 16, 2014
Thursday October 16th
10-16-14
W.O.D.
4 Rounds:
15 Wall Balls
10 Box jumps
5 Hang power clean 135/95
rest 3 min
4 Rounds:
5 push press
10 T2b
15 kbs
W.O.D.
4 Rounds:
15 Wall Balls
10 Box jumps
5 Hang power clean 135/95
rest 3 min
4 Rounds:
5 push press
10 T2b
15 kbs
Monday, October 13, 2014
Monday October 13th
10-13-14
Strength:
Find 3 Rep Max Bench Press
W.O.D.
4 Rounds:
10 bench press
15 calorie row
60 double unders
Strength:
Find 3 Rep Max Bench Press
W.O.D.
4 Rounds:
10 bench press
15 calorie row
60 double unders
Thursday, October 9, 2014
Thursday Oct. 9th
10-9-14
20 min AMRAP:
50 Calorie row
40 kb swings
30 burpees
20 power cleans 135/95
10 front squats
5 MU/Bar MU or Dip
20 min AMRAP:
50 Calorie row
40 kb swings
30 burpees
20 power cleans 135/95
10 front squats
5 MU/Bar MU or Dip
Monday, October 6, 2014
Monday October 6th
10-06-14
Strength:
Find 3 Rep max Push Press
W.O.D.- 2 rounds for time
100ft. walking lunge
1 rope climb
25 sit ups
1 rope climb
50 push ups
1 rope climb
25 push press
1 rope climb
100ft. broad jump
Strength:
Find 3 Rep max Push Press
W.O.D.- 2 rounds for time
100ft. walking lunge
1 rope climb
25 sit ups
1 rope climb
50 push ups
1 rope climb
25 push press
1 rope climb
100ft. broad jump
Wednesday, October 1, 2014
Wednesday October 1st
10-01-14
With a partner alternating-
20 min EMOM:
Odd: 7 back squats (heavy but all in one set)
Even: 15 air squats, 30 double unders (use paralletes if don't have DU)
Finisher:
accumulate 100 S2O (65/45), 75 calories on rower, and 50 GHD (or sit ups)
With a partner alternating-
20 min EMOM:
Odd: 7 back squats (heavy but all in one set)
Even: 15 air squats, 30 double unders (use paralletes if don't have DU)
Finisher:
accumulate 100 S2O (65/45), 75 calories on rower, and 50 GHD (or sit ups)
Thursday, September 25, 2014
Thursday September 25th
9-25-14
warm up:
3x200m run -rest equal time
3x300m row- rest equal time
Strength:
1 RM overhead squat
W.O.D.
1 mile sled pull with a partner or group. If not enough sleds we will do a weighted carry.
warm up:
3x200m run -rest equal time
3x300m row- rest equal time
Strength:
1 RM overhead squat
W.O.D.
1 mile sled pull with a partner or group. If not enough sleds we will do a weighted carry.
Wednesday, September 24, 2014
Wednesday September 24th
9-24-14
Skill work:
7 rounds:
5 pull ups
5 high box jumps
W.O.D.
30-20-10- Hang Power Snatch
15-10-5- HSPU
Skill work:
7 rounds:
5 pull ups
5 high box jumps
W.O.D.
30-20-10- Hang Power Snatch
15-10-5- HSPU
Monday, September 22, 2014
September 22nd
9-22-14
Strength:
1 Heavy Push Jerk from the back rack
EMOM 10 min.
W.O.D.
10-9-8-7-6-5-4-3-2-1
Front Squats
200m run after each round
Strength:
1 Heavy Push Jerk from the back rack
EMOM 10 min.
W.O.D.
10-9-8-7-6-5-4-3-2-1
Front Squats
200m run after each round
Thursday, September 18, 2014
Thursday Sept. 18th
9-18-14
W.O.D.
Partners, rotating at every station back and forth:
7 min. Clock:
Prowler push one direction, lunge back
6 min Clock:
5 Front Squats
5 min Clock:
4 Strict press
4 min Clock:
30 sec plank holds
3 min Clock:
2 strict pull ups
2 min Clock:
5 burpess
1 min Clock:
liners
W.O.D.
Partners, rotating at every station back and forth:
7 min. Clock:
Prowler push one direction, lunge back
6 min Clock:
5 Front Squats
5 min Clock:
4 Strict press
4 min Clock:
30 sec plank holds
3 min Clock:
2 strict pull ups
2 min Clock:
5 burpess
1 min Clock:
liners
Wednesday, September 17, 2014
Wednesday September 17th
09-17-14
W.O.D.
part 1-
2 rounds:
400m run
50 air squats
25 GHD (or sit ups)
15 Jerks
Rest 5 min.
Then:
12-9-6-3
HSPU
Ring Dips
Push ups
Fast Fact:
Did you know a 12 oz. soda has 23g of sugar, the same as 3 servings of frosted flakes or 1 piece of pecan pie?!!!
W.O.D.
part 1-
2 rounds:
400m run
50 air squats
25 GHD (or sit ups)
15 Jerks
Rest 5 min.
Then:
12-9-6-3
HSPU
Ring Dips
Push ups
Fast Fact:
Did you know a 12 oz. soda has 23g of sugar, the same as 3 servings of frosted flakes or 1 piece of pecan pie?!!!
Monday, September 15, 2014
Monday September 15th
09-15-14
B-Day W.O.D. for Alle!
15 min. to find heaviest complex:
Clean DL
Hang Power Clean
Power Clean
Split Jerk
W.O.D.
13 min AMRAP:
350m row
12 sit ups
9 power cleans
6 push jerks
3 pull ups
B-Day W.O.D. for Alle!
15 min. to find heaviest complex:
Clean DL
Hang Power Clean
Power Clean
Split Jerk
W.O.D.
13 min AMRAP:
350m row
12 sit ups
9 power cleans
6 push jerks
3 pull ups
Wednesday, September 10, 2014
Wednesday September 10th
09/10/14
Strength:
Work up to a heavy 3 rep Deadlift
W.O.D.
3 rounds-
40 wall balls
30 double unders
20 pull ups
10 deadlifts
rest 2 minutes between rounds, so each round can be a max effort
Strength:
Work up to a heavy 3 rep Deadlift
W.O.D.
3 rounds-
40 wall balls
30 double unders
20 pull ups
10 deadlifts
rest 2 minutes between rounds, so each round can be a max effort
Monday, September 8, 2014
Monday Sept. 8th
09-08-2014
W.O.D.
AMRAP 15 min:
50 Bar facing burpees
30 power snatches
10 bar muscle ups (or ring dips)
W.O.D.
AMRAP 15 min:
50 Bar facing burpees
30 power snatches
10 bar muscle ups (or ring dips)
Thursday, September 4, 2014
Thursday September 4th
9-4-14
W.O.D.
9 reps of Power Snatch 60-65% of 1RM
-rest as needed
9 reps of Snatch at 75% of 1RM
-rest
4 rounds:
Buy in 25 HSPU
3 strict ring rows
40m. prowler push
7/7 DB snatch
W.O.D.
9 reps of Power Snatch 60-65% of 1RM
-rest as needed
9 reps of Snatch at 75% of 1RM
-rest
4 rounds:
Buy in 25 HSPU
3 strict ring rows
40m. prowler push
7/7 DB snatch
Tuesday, September 2, 2014
Wednesday September 3rd
09-03-14
Touch and Go Power Clean
2-2-2-2-2-2-2
(choose a weight that is about 75% of max, don't go too heavy. Working on form)
5x3 Box squats starting at 75% of 1RM, build.
*rest 2 minutes between sets
100 kb swings for time
Touch and Go Power Clean
2-2-2-2-2-2-2
(choose a weight that is about 75% of max, don't go too heavy. Working on form)
5x3 Box squats starting at 75% of 1RM, build.
*rest 2 minutes between sets
100 kb swings for time
Thursday, August 28, 2014
Thursday August 28th
8-28-14
W.O.D.
For Time:
5 Cleans- heavy
5 rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
2,000m row
5 rounds Cindy
5 Cleans
W.O.D.
For Time:
5 Cleans- heavy
5 rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
2,000m row
5 rounds Cindy
5 Cleans
Tuesday, August 26, 2014
Wednesday August 27th
8-27-14
W.O.D.
14 min EMOM:
Odd-6 Push Press
Even-6 Strict Pull-ups
6 min AMRAP:
4 pistols
8 burpees
12 SDHP with KB
16 KB swings
W.O.D.
14 min EMOM:
Odd-6 Push Press
Even-6 Strict Pull-ups
6 min AMRAP:
4 pistols
8 burpees
12 SDHP with KB
16 KB swings
Monday, August 25, 2014
Sunday, August 10, 2014
Monday August 11th
Back to School Prep! It's school time again, within the next 3 weeks everyone will be back in school and learning to juggle school work, workouts and sports. Remember to talk to me about what sports you are starting and when you will be working out at school as well as CrossFit.
08-11-14
Benchmark Monday!
"Helen"
3 RFT
400m run
21 KB swings 53/35
12 Pullups
08-11-14
Benchmark Monday!
"Helen"
3 RFT
400m run
21 KB swings 53/35
12 Pullups
Tuesday, June 24, 2014
Wednesday June 25th
6-25-14
W.O.D.
10 min EMOM
3 strict press
2 rounds
5 wall climbs
10 box jump overs
15 hang squat cleans
20 kb swings
25 overhead walking lunges
30 cal row
rest 5 min
W.O.D.
10 min EMOM
3 strict press
2 rounds
5 wall climbs
10 box jump overs
15 hang squat cleans
20 kb swings
25 overhead walking lunges
30 cal row
rest 5 min
Wednesday, June 4, 2014
Wednesday June 4th
06-04-14
Focus:
Snatch
W.O.D.
Buy in: 150 Double Unders
5 Rounds:
10 DB push press
10 Box Jump overs
15 Sit ups
Focus:
Snatch
W.O.D.
Buy in: 150 Double Unders
5 Rounds:
10 DB push press
10 Box Jump overs
15 Sit ups
Monday, June 2, 2014
Monday June 2nd
6-02-14
Srength:
1 Snatch DL
2 Hang Snatch
3 Overhead Squats
10 set- EMOM
W.O.D.
In teams of 2-
2k row, must switch every 500m
100 walls balls, must switch every 10 reps
80 kb swings, must switch every 10 reps
60 toes to bar, must switch every 5 reps
Srength:
1 Snatch DL
2 Hang Snatch
3 Overhead Squats
10 set- EMOM
W.O.D.
In teams of 2-
2k row, must switch every 500m
100 walls balls, must switch every 10 reps
80 kb swings, must switch every 10 reps
60 toes to bar, must switch every 5 reps
Wednesday, May 14, 2014
Thursday May 15th
05-15-14
We are back in action! Now that summer is upon us and the heat is here, please make sure you are bringing water to class with you. Our gym can get pretty stuffy with all the classes we have going on.
W.O.D.
In teams of 2
4 rounds
31 Thrusters
15 push ups
31 box jumps
15 pull ups
We are back in action! Now that summer is upon us and the heat is here, please make sure you are bringing water to class with you. Our gym can get pretty stuffy with all the classes we have going on.
W.O.D.
In teams of 2
4 rounds
31 Thrusters
15 push ups
31 box jumps
15 pull ups
Wednesday, April 9, 2014
Wednesday April 9th
04/09/2014
Skill:
30 second DB push press
Rest 10 sec.
20 sec Handstand hold
Rest 30 sec.
4x
30 second plank hold
rest 10 sec.
20 sec. L-sit
Rest 30 sec
4x
W.O.D.
Helen Revised
3 Rounds:
500m row
21 KB swings
12 pull ups
Rest 1 min.
100 push ups
Skill:
30 second DB push press
Rest 10 sec.
20 sec Handstand hold
Rest 30 sec.
4x
30 second plank hold
rest 10 sec.
20 sec. L-sit
Rest 30 sec
4x
W.O.D.
Helen Revised
3 Rounds:
500m row
21 KB swings
12 pull ups
Rest 1 min.
100 push ups
Monday, April 7, 2014
Monday April 7th
04-07-14
Monday Madness!
In teams of 2:
one person completes a round then the 2nd person completes a round
4 Rounds each:
15 wall balls
10 box jumps
5 hang power cleans
Rest 3 min
4 Rounds each:
5 Push Press
10 T2B
15 KB swings
Monday Madness!
In teams of 2:
one person completes a round then the 2nd person completes a round
4 Rounds each:
15 wall balls
10 box jumps
5 hang power cleans
Rest 3 min
4 Rounds each:
5 Push Press
10 T2B
15 KB swings
Thursday, April 3, 2014
Thursday April 3rd
04-03-14
Warm up
Obstacle course fun!
W.O.D.
400 m run
50 lunges
25 wall balls
50 sit ups
25 overhead squats
50 box jumps
25 knee to elbow
100 double unders
Warm up
Obstacle course fun!
W.O.D.
400 m run
50 lunges
25 wall balls
50 sit ups
25 overhead squats
50 box jumps
25 knee to elbow
100 double unders
Monday, March 24, 2014
Monday March 24th
03-24-2014
W.O.D.
W.O.D.
25 strict pull-ups
Run 300
21 strict shoulder press (85/45)
ROW 800
21 strict shoulder press
Run 300
25 strict pull-ups
Wednesday, March 19, 2014
Wed March 19th
03-19-14
Strength:
10-10-7-7-5-5-3-3-1-1-1
All sets are heavy. When weight gets too heavy to do 10 reps, that is when you drop to 7 reps....and so on.
W.O.D.
3 rounds
60 sec. wall balls
60 sec. push ups
60 sec. sit ups
rest 60 seconds
Go hard on each round, all out effort. You get to rest 1 minute after 3 minutes of work. Keep track of reps.
Strength:
10-10-7-7-5-5-3-3-1-1-1
All sets are heavy. When weight gets too heavy to do 10 reps, that is when you drop to 7 reps....and so on.
W.O.D.
3 rounds
60 sec. wall balls
60 sec. push ups
60 sec. sit ups
rest 60 seconds
Go hard on each round, all out effort. You get to rest 1 minute after 3 minutes of work. Keep track of reps.
Monday, March 17, 2014
Monday March 17th
03-17-2014
Happy St. Patricks Day!!
Work up to a heavy thruster
then:
W.O.D.
20 Burpees
30 Thrusters 95/65
10 Burpees
25 Thrusters
20 Burpees
20 Thrusters
10 Burpees
15 Thrusters
20 Burpees
10 Thrusters
Happy St. Patricks Day!!
Work up to a heavy thruster
then:
W.O.D.
20 Burpees
30 Thrusters 95/65
10 Burpees
25 Thrusters
20 Burpees
20 Thrusters
10 Burpees
15 Thrusters
20 Burpees
10 Thrusters
Thursday, March 6, 2014
Thursday March 6th
03-06-2014
Partner Day!
W.O.D.
In teams of 2:
400m sled push
50 box jumps
75 burpees
100 push press
75 kb swings
50 hspu
400m sled push
Partner Day!
W.O.D.
In teams of 2:
400m sled push
50 box jumps
75 burpees
100 push press
75 kb swings
50 hspu
400m sled push
Wednesday, March 5, 2014
Wednesday March 5th
03-0-14
W.O.D.
Row 300m
20 DB snatches (alt arms)
5 Rounds
Rest 3 min
10 wall balls
10 pull ups
5 rounds
W.O.D.
Row 300m
20 DB snatches (alt arms)
5 Rounds
Rest 3 min
10 wall balls
10 pull ups
5 rounds
Wednesday, February 26, 2014
Friday, February 21, 2014
02-24-14
Monday Feb. 24th
Strength: Bench Press J
(a little treat for you all)
W.O.D.
8 min AMRAP
25 pushups
25 DU
25 sit upsWednesday, February 19, 2014
02-19-2014
Wednesday Feb. 19th:
Strength:
Pause squats (light weight, focused on driving out of
bottom)
W.O.D.
21-15-9
OHS 95/65#
30-20-10
Pullups
Thursday, February 13, 2014
Thursday Feb. 13th
02/13/2014
W.O.D.
2 rounds: (leave 20 min for workout)
Max Hang Squat Snatches in 2 min. – 95-65#
Strength:
10X3 Back squats (focusing on moving fast with control)W.O.D.
2 rounds: (leave 20 min for workout)
Max Hang Squat Snatches in 2 min. – 95-65#
Rest 1 min
Max HSPU in 1 min
Rest 1 min
Max Deadlifts in 2 min
Rest 1min
Max Box Jumps in 1 min
Wednesday, February 5, 2014
Thursday, January 23, 2014
Thursday, January 23rd
01-23-14
Strength:
Hang Power Snatch work
W.O.D.
7 Rounds for time-
7 DB snatch Right arm
7 DB snatch Left arm
7 clapping push ups
2 rope climbs
Strength:
Hang Power Snatch work
W.O.D.
7 Rounds for time-
7 DB snatch Right arm
7 DB snatch Left arm
7 clapping push ups
2 rope climbs
Monday, January 13, 2014
Thursday, January 9, 2014
Thursday Jan. 9th
01-09-2014
W.O.D.
In teams of 2:
7 min AMRAP: 8 Unbroken S2O
rest 2 min
7 min AMRAP: 8 Unbroken Front squats
rest 2 min
7 min AMRAP: 8 Unbroken Pullups
rest 2 min
7 min AMRAP: 15 Unbroken Double Unders
RX: 115/75
W.O.D.
In teams of 2:
7 min AMRAP: 8 Unbroken S2O
rest 2 min
7 min AMRAP: 8 Unbroken Front squats
rest 2 min
7 min AMRAP: 8 Unbroken Pullups
rest 2 min
7 min AMRAP: 15 Unbroken Double Unders
RX: 115/75
Wednesday, January 8, 2014
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