WOD 12/11/14
Power clean 3-3-2-2-1-1-1 Then: 15 Min Amrap of Power Clean Cindy. 5 Pullups 10 Pushups 15 Airsquats Power Clean + 1 (135/95) Increase Power Cleans... Read More
WOD 12/10/14
Romanian Deadlift: 3 x 5 Strict Handstand pushups: 3 x max effort strict Th en… Complete Reps: 10-9-8-7-6-5-4-3-2-1 Kb Swings, 70/53 Situps Jumping Hurdles, 24″/20″... Read More
WOD 12/9/14
15 Minutes to work up to a heavy Snatch (any way) Then….. AMRAP 12 Minutes 3 Pullups 3 Toes to Bar 3 Bar Muscle Ups... Read More
WOD 12/8/14
Front Squat 3×3 (3 sec pause each one) Then… 75 Burpee Box Jumps for Time 24/20 Every 3 Minutes do 3 Rope Climbs Don’t forget,... Read More
WOD 12/7/14
10am: Olympic lifting 11am: Endurance WOD 3 Rounds (2 Minute Stations) Calorie Row HR Pushups Double Unders Step-ups, 24″/20″ (45lb/25lb) *1 minute break after each... Read More
WOD 12/6/14
Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53 Chief Petty Officer Nate Hardy was killed Sunday February 4th during... Read More
WOD 12/05/14
Press: 4 x 5 (use 75% – 80% of 1rm) Then… Partner Friday For Time: 50 Wall Ball Shots, 20/14 (10ft) / 50 Kb Swings,... Read More
WOD 12/4/14
Snatch Balance 2-2-2 Then: 1 min Max Reps Snatch 75/45# 1 Min Max Reps Pushups Rest 1 Min 1 min Max Reps Snatch 95/65# 1... Read More
WOD 12/3/14
Skill WOD 7 Minute AMRAP: 30′ Handstand walk Strict Pullups, Men – 6 / Ladies – 4 Then… 3 Rounds 15 Pullups 12 Burpees over... Read More
WOD 12/2/14
15 Minutes to work to a heavy Clean and Jerk Then… AMRAP 7 Minutes 30 Double Unders 3 Power Cleans 135/93 4 Front Rack Walking... Read More