Thursday, 03.10.2016
STRENGTH 4 sets building of 5 TnG Power Cleans WOD AMRAP 8 8 KBS (70, 53) 16 DUs
Read More »Wednesday, 03.09.2016
ANNOUNCEMENTS • Join us for Friday Night Lights again this week to take on 16.3 from 5:00pm – 7:30pm. STRENGTH Every 0:90 for 7 sets: Row 150m 3 Push Jerks, building (taken from floor) WOD EMOM 15 Min 1: 0:30 Max Pullups Min 2: 0:30 Max Hand Release Push-ups Min[…]
Read More »Tuesday, 03.08.2016
SKILL 10 Minutes Kipping Pull-up/Muscle Up Work STRENGTH Back Squats 10-10-10 WOD 10-9-8-7-6-5-4-3-2-1 Front Squats (95, 65) Burpees Over the Bar
Read More »Monday, 03.07.2016
STRENGTH EMOM 12 Min 0-5: 1 Power Snatch + 1 Squat Snatch, building Min 6-11: 0:30 Max HSPUs WOD 5RFT 15 Box Jumps (24, 20) 8 Power Snatch (115, 85)
Read More »Saturday, 03.05.2016
WODWith a Partner For Time 50 Burpees 100 Deadlift- 135lb/ 95lb 150 Air Squats 200 Double Unders 50 Burpees *One partner works while one partner rests. Resting partner must sit in bottom of squat
Read More »Friday, 03.04.2016
WOD “Open WOD 16.2” If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders[…]
Read More »Thursday, 03.03.2016
STRENGTH 4 sets, building: 1 Power Snatch + 5 OHS WOD EMOM 12 Odd: Max Burpee Pullups Even: 0:30 Max OHS (95, 65)
Read More »Wednesday, 03.02.2016
STRENGTH EMOM 12 Minute 1: Max T2B Minute 2: Max HSPUs Minute 3: Rest WOD AMRAP 10 6 KBS (70, 53) 12 Wall Balls (20, 14)
Read More »Tuesday, 03.01.2016
STRENGTH In 12 minutes, build up to a heavy single Clean & Jerk WOD 4RFT 12 Box Jumps (30, 24) 8 Clean & Jerks (135, 95)
Read More »Monday, 02.29.2016
STRENGTH EMOM 8 3 Power Snatches WOD AMRAP 10 15 Power Snatches (75, 45) 30 DUs
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