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20 Apr 2014
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4.20.14 MONDAY warm up– 1000m Row Stregth: 3×5 Trap Bar Deadlift Metcon1: 21…15…9 of: Calorie Row HSPU's For Time Metcon2: Explode WOD use 30/20 for...
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18 Apr 2014
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4.18.14 SATURDAY "TRIPLE PLAY" With a team of 3, complete the following: 150 Back Squats…115/75 pounds 100 Hang Cleans…115/75 pounds 50 S2OH…115/75 pounds 4000m Row...
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18 Apr 2014
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4.18.14 FRIDAY warm up– 200 Double Unders Auxiliary: 6 Legless L-Rope Climbs Strength: 10min EMOM of: 3 Back Squats 3 S2OH Metcon: Explode WOD
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17 Apr 2014
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4.17.14 FRIDAY "ROPE RUNNER" 3 Rounds of: 400m 4 Rope Climbs 4 Wall Walks For Time   Post time and load to comments NO CLASSES...
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15 Apr 2014
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4.16.14 WEDNESDAY warm up– 800m Jog Strength: 10min EMOM of: 3 Med Ball Ring Muscle Ups 3 Med Ball Toes to Bar Metcon: Explode WOD...
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14 Apr 2014
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4.15.14 TUESDAY warm up– 1000m Row Olympic: 10×1 Heaving Snatch Balance Strength: 3×3 Bench Press 3×3 Dips Metcon: Explode WOD use…135/95 and Hanging Squat Snatch
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13 Apr 2014
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4.14.14 MONDAY warm up– 800m Jog Strength: 16min EMOM of: EVEN- 4 Deadlifts…315/225 ODD- 4 S2OH…225/155 Metcon: Explode WOD 20min AMRAP of: 4 HSPU's…45's 8...
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12 Apr 2014
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4.13.14 SUNDAY ENDURANCE– "BUNNY SLOPES" 6 Rounds of: 25m Burpee Broad Jump 400m Run 2min Rest For Time Post time to comments OLYMPIC– Snatch
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