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07 Jun

Posted at 20:00h in WOD

Strength: Back rack barbell Box Step-ups E2M 5x5 each leg WOD: 1 min stations for reps- 4 cycles -DU -DB burpees 35/25 (G2O) -Bike Cal -OHS (75/55) -DB Russian Twists 35/25 -rest See the weekly program skeleton HERE. Log your...

06 Jun

Posted at 20:27h in WOD

Strength/Skill: 10 rounds 30 sec max reps Ring Muscle-Up 30 sec rest Lv1: Ring rows Lv2: Jumping MU WOD: Run 800 20 T2B 20 Pistols Run 400 16 T2B 16 Pistols Run 200 12 T2B 12 Pistols Run 100 8 T2B 8 Pistols See the weekly program skeleton...

04 Jun

Posted at 20:00h in WOD

Strength: Weighted Ring Dips 5x5 E2M WOD: Row 1500m Then 5 rounds 40 DU 30 KBS 20 HR push-ups Lv1: 25/18 Lv2: 44/25 Lv3: 53/35 6pm Lite N Tite WOD: Run 800m 5rds of 20 Jumping lunges 10 Clapping push ups Then Run 800m Finisher: 100 partner...

03 Jun

Posted at 22:05h in WOD

Strength: Back Squat 5x8 @ 65-68% E3M WOD: 8 min AMRAP 16 DB Single Arm OHS 8 Burpee Box jump overs Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 See the weekly program skeleton HERE. Log your scores on Beyond the...

02 Jun

Posted at 20:00h in WOD

Hero WOD: "Holbrook" 10 rounds, each round for time, of: 5 Thrusters, 115/75 lbs 10 Pull-ups Sprint, 100 m Rest 1 min between each round. Lv1: 75/55 Lv2: 95/65 U.S. Army Captain Jason Holbrook, 28, of Burnet,...

01 Jun

Posted at 20:00h in WOD

8:30 am Lite N Tite Alternating EMOM 30 5 stations, 6 rounds - 15 Wall Balls - DU for reps - 8 DB burpees (G2OH) 35/25 - 10/7 Bike Cal - 12 RKBS 70/53 9:30 and 10:30 am...

31 May

Posted at 20:00h in WOD

June Challenge: Spend about 10-15 min finding a. Max height standing box jump b. Max distance broad Strength/WOD: Every 2 min for 24 min Push Press 4x3 Push Jerk 4x3 Split Jerk 4x3 See the weekly program...

30 May

Posted at 20:28h in WOD

Strength: Back Squat 5x10 E3M Start at 60%-65% and increase from there WOD: For time 50/40 cal Row 800m Run 40/30 cal Bike See the weekly program skeleton HERE. Log your scores on Beyond the...

29 May

Posted at 20:00h in WOD

Re-test Challenge of the month: Max unbroken DU (5 min) Strength/skill: Strict HSPU 5x5 Rest 90s-2min btwn sets WOD: 1-10 Hang Power Clean Lunge R leg Lunge L leg Push Press Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 See the weekly program skeleton...

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