Thursday, 03.17.2016
Strength Supinated Grip Pull Ups- 2, 2, 2, 2, 2 WOD 5 Rounds For Time 10 Pull Ups 10 Shoulder to Overhead- 135lb/ 95lb
Read More »Wednesday, 03.16.2016
STRENGTHSquat Snatch TnG- 4, 4, 4, 4 WOD 9 Min AMRAP Ladder 1 Squat Snatch- 95lb/ 65lb, 1 Burpee 2 Squat Snatch, 2 Burpees 3 Squat Snatch, 3 Burpees… *Continue up the ladder until time expires
Read More »Tuesday, 03.15.2016
STRENGTHThruster- 3, 3, 3, 3 WOD For Time 21/ 15/ 9 Thrusters- 95lb/ 65lb Toe To Bar
Read More »Monday, 03.14.2016
STRENGTH EMOM 10 Odd: 0:30 Max DUs Even: Max HSPUs WOD 4 Rounds for Max Reps 1:00 Max Calorie Row 1:00 Max Box Jumps (24, 20) 2:00 Rest
Read More »Saturday, 03.12.2016
WODFor Time With a Partner 30 Burpee Box Jumps- on and over- 24″/ 20″ Run 200m Relay 40 Knees to Elbows Run 400m Relay 50 Thrusters- 75lb/ 45lb Run 600m Relay
Read More »Friday, 03.11.2016
WOD “Open WOD 16.3” AMRAP 10 10 Power Snatches (75, 55) 3 Bar Muscle Ups
Read More »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)
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