Wednesday, 4/1/15

View Public WhiteboardLunge position, elbow high, shoulders up and back […] Read More >>

Wednesday, 4/1/15

View Public Whiteboard5 Rounds 250m Row 25 No Push up Burpee *scaled- 15 no pushup burbee […] Read More >>

Tue. 3/31 Comp

View Public WhiteboardPlyometric 3 attempts at a max Vertical JumpConditioning 5 RFT: 6 Deads, 315/225 9 Box Jumps, 30/24″ 12 TTB […] Read More >>

Tuesday, 3/31/15

View Public WhiteboardL2/3 1000m Row 50 Air Squats 40 Push ups 30 Box Jumps (24in) 20 KB Swings (70,53#)L1 1000m Row 50 Air Squats 40 Push ups (seal) 30 Box Jumps (20in) 20 KB Swings (44,35#)Baseline 1000m Row 50 Air Squats 40 Push ups (knees) 30 Step Ups (15 each) (20in) 20 KB Swings( […] Read More >>

3/30/15 POWER

View Public Whiteboardsupine on floor, knees at 90, drive hips upward […] Read More >>

Monday 3/30 Comp

View Public WhiteboardConditioning 3 RFT: 3 Power Cleans, 245/165 6 Bar Muscle ups 12 Deads, 245/165 15 C2B rest 1 minute between roundsConditioning 1 RFT: 30 Pull ups 50 Sit ups 70 Double unders immediately into 2 RFT: 20 Pull ups 40 Sit ups 60 Double unders immediately into 3 RFT: 10 Pull ups 20 […] Read More >>

Monday, 3/30/15

View Public Whiteboard1 Hang Power Clean 1 Power Clean 2 Squat Cleans/ Clean/ FULLL2/3 21-15-9 Wall Ball (20#) PullupsL1 21-15-9 Wall Ball (14#,12#) Pullups (assisted)21-15-9 Wall Ball ( […] Read More >>

Friday, 3/27/15

View Public WhiteboardFor Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#For Time: 27 Calorie Row 27 Thrusters, 65# / 45# 21 Calorie Row 21 Thrusters, 65# / 45# 15 Calorie […] Read More >>

3/27 Comp

View Public WhiteboardConditioning 3 RFT: 6 1-arm DB Snatch, 100/70 (3 each side) 6 Muscle upsSkill/Midline 7 Rounds NOT for time of: 25′ HS Walk 5 Strict L-Pull ups […] Read More >>

3/26 Comp

View Public WhiteboardConditioning AMRAP 12 10 KBS, 2-pood/1.5-pood 60 Double unders 6 10m Shuttle sprints (every turn around counts as a rep) […] Read More >>