STRENGTH: Clean Pulls Every 90 Seconds 3-3-2-2-1-1-1 *Start at 85% of Clean WOD: Every 2 MIN For 6 Rounds 12 Box Jump Overs 24/20 6 Power Cleans 155/105 *Weight and Reps should be scaled to something manageable in 1:15...
STRENGTH: Every 2 MIN Push Jerk 3-2-1-1 Split Jerk 1-1-1-1 *Build Each Set WOD A: 5 MIN AMRAP 32 Double Unders/ 50 Singles 16 Alternating Hang DB Clean/Jerk 50/35 2 MIN REST WOD B: 5 MIN AMRAP 5 Bar Muscle-ups/ 8 Burpee Pull-ups 15...
STRENGTH: Barbell Back Rack Lunges (Off The Rack) 4 X 8 Each Leg -Reverse Step WOD: 3 Rounds For Time 20 Push-ups 30 RKBS 40 Air Squats Lv1: 53/35 Lv2: 62/44 Lv3: 70/53 Lv3+: w/ weight vest the whole time 40/20# Finisher: 2 MIN L-Sit...
Great job everyone who came to the Halloween Competition Yesterday! Sunday (today) should be your rest day. For everyone else: Strength: Work up to a heavy Snatch Pull (85-90% of 1 rep...
When you arrive, please sign-up on the whiteboard in the division you will be competing so we can make heats. It is a potluck so bring food/ drinks to share....
Halloween partner competition tomorrow! It is a potluck so bring food/ drinks to share. Can't wait to see your costumes! More details on our Facebook event page HERE. Skill: Rolling...
Wendler Deadlift *24 MIN Week 3 % Based On 90% of 1 Rep Max 75% X 5 85% X 3 95% X Max Reps French Throwdown 17.3 Qualifier 3 Rounds 500M row 20 T2B 5 Overhead Squats *15 MIN Time...
STRENGTH PART A: Bench Press 5 X 5 DB Bench On Box 3 X 8-10 Max Unbroken Push-ups 1 Set *20 MIN STRENGTH PART B: Barbell Bent Over Row 3 X 8-10 Dual DB/KB Row 3 X 8-10 Face...
STRENGTH: Wendler Strict Press Week 3 % Based On 90% of 1 Rep Max 75% X 5 85% X 3 95% X Max Reps *15MIN WOD: 12 MIN AMRAP 200M Run 50 Double Unders / 75 SIngles 10 Shoulder 2 Overhead 125/85 LV2:...
STRENGTH: Wendler Back Squat *24MIN Week 3 % Based On 90% of 1 Rep Max 75% X 5 85% X 3 95% X Max Reps WOD: 5 Squat Cleans 185/135 10 Bar Muscle Ups / C2B Pull-ups 10 Squat Cleans...