1.15.14 WEDNESDAY warm up– 5min Airdyne Strength: 3×8 Landmine Rotations Olympic: 6×1 Power Cleans @ 85% 1xUnbroken Power Cleans…245/155 Metcon: Explode WOD (use 10/6 med... Read More
1.15.14 WEDNESDAY "BIG TOE" 21…15…9 of: Power Snatch…135/95 pounds Toes to Bar (2min Rest Between Sets) For Time (15min Time Cap) Karen Post time and... Read More
1.14.14 TUESDAY warm up– 1000m Row Strength: 3×3 Front Squat (double dip at bottom of squat) 3×3 Bench Press Metcon: Explode WOD Auxiliary: 2×25 Reverse... Read More
1.1.3.14 MONDAY warm up– 800m Jog Strength: 3×3 Deadlift 3×3 Weighted Pull Ups Metcon1: Explode WOD (use 97/70 for the KB's) Gymnasty: 2min L-Sit Metcon2:... Read More
1.12.14 SUNDAY ENDURANCE– "EVERLAST" 2K Row 1mile Run 4min Rest 800m Row 800m Run 3min Rest 400m Row 400m Run For Time Post time... Read More
1.11.14 SATURDAY "NATE" 20min AMRAP of: 2 Ring Muscle Ups 4 HSPU's…25's 8 KB Swings…70/53 pounds For Total Reps Post reps and load to comments... Read More
1.10.14 FRIDAY "ROOT CANAL" 21…15…9 of: Burpee Box Jumps…24/20" box Calorie Row For Time Post time and load to comments PRE-OPEN PRE-HAB By: Sign up... Read More
1.9.14 THURSDAY warm up– 200 Double Unders Strength: 3×5 Bent Over Rows 3×10 DB Pull Overs Olympic: 3×5 Hang Power Cleans (singles @ 80%) Metcon:... Read More
1.9.14 THURSDAY "BIG MAC" 8min AMRAP of: 3 Rope Climbs 6 Wall Walks 9 Hang Squat Snatch…95/55 pounds For Total Reps Post load and total... Read More