20 Oct /0 Comments/WOD WOD 10/21/14 Front Squat 3-3-3@90% Then…. 7 Rounds 5 Power Snatches 135/95 3 Bar Muscle Ups Duncan doing his 5 RM bench press
19 Oct /0 Comments/WOD WOD 10/20/14 Establish 5 RM bench Then 2 drop down sets at 90% EMOM for as long as possible: Thrusters (75/55) Pullups Burpees Choose 3 reps each... Read More
18 Oct /0 Comments/WOD WOD 10/19/14 10am: Olympic Lifting 11am: Endurance “Park Burner” Run To Park 25 Burpees 1 lap 50 Situps 1 lap 75 Squats Run back to box long... Read More
17 Oct /0 Comments/WOD WOD 10/18/14 Reminder: We will not be having our 8 am or 9 am WODs due to Barbells for Boobs 9:00 am- Doors Open and Registration begins... Read More
16 Oct /0 Comments/WOD WOD 10/17/14 EMOM 5 minutes 3 Hang Snatches, AHAP: Then… “Wacky Wiser Partner Friday” 16 Min Partner AMRAP Relay 4 Hang Snatches, 135/93 8 Toes 2 Bar... Read More
15 Oct /0 Comments/WOD WOD 10/16/14 Front Squat + Jerk Complex 5 x 2 FrontSquat x 1 Jerk. Then: 5 Rounds of: 15 Deadlift 12 Hang power clean 9 Front Squat... Read More
14 Oct /0 Comments/WOD WOD 10/15/14 8 Minute Skill EMOM – Switch Movements every minute 50′ Handstand walk 6 Weighted Pistols Then.. 7 Rounds: 5 Power Cleans, 185/133 3 Muscle up... Read More
13 Oct /1 Comments/WOD 10/14/14 Back Squat 3-3-3 @85-90% Then… 3 Rounds 20 Wall Balls 20/14 15 Burpees Then… 3 Rounds 50 Double Unders 30 Sit Ups Score is total... Read More