WOD 5/1/13
Back Squat: 3 X 8 Then… For Time: Complete reps 10-9-8-7-6-5-4-3-2-1 Wall Ball Shots, 20/14 Pull-up KB Swing, 53/35 Below: 2012 CFWC Regionals Team... Read More
WOD 4/30/13
Bench Press 3-3-3 Then…… Saviski 21-15-9 Hang Power Clean 135/95 Ring Dip Push Up Happy birthday to Coach Brian! //
WOD 4/29/13
Bodyweight Warm-up week 4 3 rounds of 30 seconds of reps of -Pull ups, push ups, sit ups, and air squats. -No resting between rounds... Read More
WOD 4/28/13
9am: Yoga 10am: Open Gym 11am: Endurance For Time: 500m Row Or 800m Run 30 Pistols 20 Push Press, 115/95 500m Row OR 800m Run... Read More
WOD 4/27/13
Chelsea Each minute on the minute for 30 minutes of: 5 pullups 10 pushups 15 squats To scale we will test a rep scheme that... Read More
WOD 4/26/13
Thruster: 3-3-2-2-1-1-1 Then… With a partner complete the following….(20min cap) 42 Thrusters, 95/65 6 Rope Climbs 200m weighted Run 30 Thrusters, 115/85 4 Rope Climbs... Read More
WOD 4/24/13
15 Min to Find 1 Rep Max Deadlift Then: 2 Rounds* 70 Double Unders 60 Sit-ups 50 Kettlebell swings 53/35 40 Pull-ups 30 Pushups *18... Read More
WOD 4/24/13
Back Squat: 15 Minutes to Establish a 1RM Then… 3 Rounds: 9 Back Squats, 155/105 15 Burpees 21 Toes Through Rings *Cash Out: 400m Run... Read More
WOD 4/23/13
EMOM 8 Minutes 2 Squat Cleans 1 Jerk Then…. 3 Rounds 400m Run 7 Bar Muscle Ups 10 Alternating KB Snatches 70/53 Then… EMOM 5... Read More
WOD 4/22/13
Bodyweight Warm-up week 3 3 rounds of 30 seconds of reps of -Pull ups, push ups, sit ups, and air squats. -No resting between rounds... Read More