10.11.13 FRIDAY "ROPE FIEND" 2 Rounds of: 6min AMRAP of: 18 Wall Balls…20/14 pounds…10/8 feet 2 Rope Climbs 18 KB SDLHP…53/35 pounds 2min Rest For... Read More
10.11.13 FRIDAY warm up– 1000m Row Strength: 3×5 Bench Press Metcon: 2 Rounds of; 6min AMRAP of: 18 High Wall Balls…20/14…12/10 feet 2 Rope Climbs... Read More
10.10.13 THURSDAY warm up– 10 DL, 10 HC, 10 HSC, 10 PJ…45/15 3×5 Hang Clean @ 80% (singles) Metcon: 20min EMOM of: EVEN- 3 Hang... Read More
10.8.13 TUESDAY warm up– 200 Double Unders 3×5 Squat Snatch @ 80% Metcon: 9…7…5 of: DB Single Arm Snatches…100/70 (9…7…5 each arm) Burpee Ring Muscle Up... Read More
10.7.13 MONDAY warm up– 5min Airdyne Stength: 3×10 Trap Bar Deadlift 3×10 Good Mornings 2×20 Reverse Hypers Metcon 1: 15…10…5 of: DB STOH…80/50 KB Swings…97/70... Read More
10.7.13 MONDAY "SMASH N GRAB" 5 Rounds of: 250m Row 5 Shoot Throughs 20 Air Squats 10 Pull Ups 3min Rest For Time Post time... Read More
10.6.13 SUNDAY ENDURANCE– "WORM HOLE" 400m Run 1min Rest 800m Run 2min Rest 1200m Run 3min Rest 1mile Run For Time Post time to comments... Read More
10.5.13 SATURDAY "DOUBLE DUECE" with a partner complete the following: 4 Rounds of: 22 KB Swings…70/53 pounds 22 Burpees 22 Cal Row 22 HSPU's…25/floor (sub-... Read More