WOD 7/22/14
Test: Front Squat 1 RM Then….. 3 Rounds 10 Front Squats 185/135 200m Run Then…. EMOM 5 100m Sprint Happy birthday to Tripp... Read More
WOD 7/21/14
Bring Sally Up with Push-ups then: Ten Rounds for time of: 3 weighted pull-ups 45/25 lbs. 5 strict pull-ups 7 kipping pull-ups Examples on how... Read More
WOD 7/20/14
10am Open Gym 11am Endurance 12pm NO YOGA – Yoga Canceled 5 Rounds of: 40 Double Unders 30 Situps 20 Burpees 10 Front Squats 135#/95#... Read More
WOD 7/19/14
Power Clean 1-1-1 Then Running Elizabeth 800 Meter Run 21 Power Cleans (135/95) 21 Ring Dips 400 Meter Run 15 Power Cleans (135/95) 15 Ring... Read More
Captain’s Log: Supplemental
Here is the Live stream to watch USAW Nationals this weekend. Kim and Emily lift Friday at 10:30 am (12:30 pm EST) in the 69kg... Read More
WOD 7/18/14
Back Squat: 3-3-3 (15 min) Then… 18 min Partner Death By: C2B Pull-ups Kb Thrusters, 53/35 *Complete 1 c2b pullup and 1 KB Thruster the... Read More
WOD 7/17/14
Hang Clean 3-3-3 Then: 5 min max effort Hang Power Clean (95/65) 5 min max effort Ring Pushups Rest 1 min 3 min max effort... Read More
WOD 7/16/14
30 Min Clock: Find 1RM Press (10 min) Find 3RM Push Press (10 min) Find 5RM Jerk (10 min) Then… 3 X 500m Row Don’t... Read More
WOD 7/15/14
EMOM 7 1 Snatch 1 Hang Snatch 1 OHS Then…. AFAP (as far as possible) in 3 Minutes, 2 minute rest. Then AFAP 6 Minutes,... Read More
WOD 7/14/14
Front Squat 5 – 5 – 5 21 – 15 – 9 Power clean 135/95 Toes 2 Bar