Monday May 16th
Strength: Squat Snatch – Build to a 1RM WOD: For Time 21/15/9 Overhead Squat (95/65) C2B
Read More »May 14th, 2016
WOD: “THE CFTC 60” With a Partner 60 C2B PU 60 WB (20/14) 60 T2B 60 Thrusters (95/65) 60 Cal Row 60 OH Walking Lunges with Plate (45/25) 60 Burpees *1 partner rests while other works.
Read More »May 13th, 2016
Strength: Tempo Bench Press @3311 – 5,5,5 Building *Tempo is 3 seconds lowering/3 seconds pause at bottom/1 second on way up/1 second pause at top WOD: 12 Min AMRAP 8 GHD Sit-ups 10 HR Push-ups 12 Hang Power Cleans (115/85)
Read More »May 12th, 2016
Strength: EMOM x 12 Min 30 Sec Max Muscle Ups *if you do not have muscle ups yet, perform a pulling movement on minute 1 and a pushing movement on minute 2. WOD: 4 Rounds each for Time, beginning every 4 minutes 30 DU 20 KBS (70/53) 15 No Push-up[…]
Read More »May 11th, 2016
Strength: Overhead Squat (from rack) – work to a 1RM WOD: Nancy (25 Min Cap) 5 RFT Run 400m 15 OHS (95/65)
Read More »May 10th, 2016
Strength: Power Snatch – work to a 1RM WOD: For Time: Cal Row (30/25) 5 Power Snatch (135/95) 30 Pull-ups 5 Power Snatch 30 Wall Balls (20/14) 5 Power Snatch
Read More »May 9th, 2016
Strength: Deadlift – work to a 1 RM WOD 500 Meter RFT You may take 2 attempts for best possible time. Rest in between as needed.
Read More »Saturday May 7th, 2016
WOD Teams of 3 4 RFT 100M Tire Drag Relay 60 Jumping Pullups 45 Front Squats (115/85) 30 Burpees *1 team member must rest in a FLR at all times
Read More »Friday May 6th, 2016
Strength: Bench Press 3×7 (same weight across all sets) *use last weeks weight for all three sets WOD 3 Rounds for Reps: 1 Min HR push ups 1 Min Wall Balls (24/20) 1 Min Burpee Box Jumps Rest 2 Min
Read More »Thursday May 5th, 2016
Strength: EMOM x12 Min Min 1: 30 seconds Max HSPU-strict Min 2: 30 seconds Max T2B WOD 5 RFT (20 min cap) 20 KBS (53/35) 20 Jumping Lunges 20 Sit-ups
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