1.18.15 SUNDAY ENDURANCE– "RUN TEST" 1mile Run 3min Rest 1200m Run 2min Rest 800m Run 1min Rest 400m Run For Time Post time to comments... Read More
1.17.15 SATURDAY "SWEAT SHOP" with a partner complete: 20min AMRAP of: 100 Wall Balls…20/14 pounds…10/9 feet 100 Calorie Row 50 Shoot Throughs 15 Rope Climbs... Read More
1.16.15 FRIDAY "OCTANE" 21…15…9 of: Power Cleans…115/75 pounds Thrusters…115/75 pounds 2min Rest 12 Ring Muscle Ups (sub- 12 Bar Muscle Ups/ or 24 Pull Ups,... Read More
1.16.15 FRIDAY warm up– 2×100 Double Unders Olympic: 5×1 Power Snatch Strength: 3×5 Deadlift Rack Pulls (just below knee) 3×5 Single Arm Row 3×5 Chin... Read More
1.15.15 THURSDAY "STEEL ABS" 5 Rounds of: 4min AMRAP of: 14 Wall Ball Sit Ups 7 Toes to Bar 14 KB Swings…70/53 pounds 4min Rest... Read More
1.14.15 WEDNESDAY warm up– 2x500m Row Olympic: 5×3 Push Jerk Strength: 3×5 Shoulder Press 3×6 Front Lunge 3×5 Ring HSPU Metcon: Explode WOD Auxiliary: 27…21…15…9... Read More
1.13.15 TUESDAY warm up– 200 Double Unders Olympic: 3×3 Squat Snatch TnG Strength: 3×5 Deadlift 3×5 Bent Over Row 3×5 Legless L-Sit Rope 7' Metcon1:... Read More
1.12.15 MONDAY warm up– 2x500m Row Olympic: 5×1 Clean Complex (complex= 1 High Hang Squat, 1 Low Hang Squat, 1 Power) Strength: 3×5 Strict HSPU... Read More
1.12.15 MONDAY "FEEDING FRENZY" 2 Rounds of: 7min AMRAP of: 7 HSPU…25's 9 Chest to Bar Pull Ups 12 Lateral Box Jumps…24/20" box 7min Rest... Read More
1.11.15 SUNDAY ENDURANCE– "ROW HOMIE" With a partner: 8K Row (each partner rows 250m then does 3 Burpees before switching) For Time CONGRATS EMILY AND... Read More