11 Dec /0 Comments/WOD WOD 12/12/14 Press: 5 x 5 (75-80%) Then… 18 Min Partner Relay: 1 Rope Climb, 15ft 10 Thrusters, 105/73 30 Double Unders Partner Friday Wheel Barrows... Read More
10 Dec /1 Comments/WOD 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
9 Dec /1 Comments/WOD 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
8 Dec /0 Comments/WOD 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
7 Dec /0 Comments/WOD 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
6 Dec /0 Comments/WOD 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
5 Dec /0 Comments/WOD 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
4 Dec /0 Comments/WOD 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