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09 Jul 2014
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7.10.14 THURSDAY "SWOLIE" 15min AMRAP of: 25 HR Push Ups 25 Front Squats…95/55 pounds 25 Med Ball Sit Ups For Total Reps Post total reps...
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08 Jul 2014
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7.9.14 WEDNESDAY "OFF THE CHAIN" 4 Rounds of: 20 Cal Row 15 KB Swings…70/53 pounds 5 Burpee Box Jumps…20/18" box 1min Rest For Time Post...
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07 Jul 2014
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7.8.14 TUESDAY warm up– 500m Row Olympic: 5×2 TnG Squat Snatch Metcon1: 30 Paralette HSPU's (3 D-Ball Shoulder EMOM) Metcon2: Explode WOD use…185/125 for CnJ
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07 Jul 2014
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7.8.14 TUESDAY "DOUBLE BUBBLE" 3 Rounds of: 100 Double Unders 30 Toes to Bar 20 Clean n Jerks…135/95 pounds 3min Rest For Time (22min Time...
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06 Jul 2014
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7.7.14 MONDAY "FIRECRACKER" 8min AMRAP of: 21 Pull Ups 21 OHS…115/65 pounds (6 Burpees EMOM) For Total Reps Post load and total reps to comments...
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06 Jul 2014
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7.7.14 MONDAY warm up– 800m Jog Metcon1: 30 Deadlifts…275/185 30 S2OH…185/125 30 Back Squats…225/155 30 Bench Press…185/125 1mile Run For Time Metcon2: Explode WOD Skill...
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04 Jul 2014
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7.5.14 SATURDAY "SMOKIN ROPE" 8min AMRAP of: 15 Front Squats…115/65 pounds 2 Rope Climbs…14' For Total Reps Post load and total reps to comments
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03 Jul 2014
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7.4.14 Friday warm up– 800m Jog Metcon1: 20 CnJ…225/155 1mile Med Ball Run For Time Metcon2: Explode WOD solo
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02 Jul 2014
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7.3.14 THURSDAY warm up– 800m Run Strength: 6×2 Deadlift Metcon1: 30 Ring Muscle Ups (3 Deadlift…324/235 EMOM) Metcon2: Wednesday's Explode WOD
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