Friday, 10/24/14

View Public Whiteboard3x6 Shoulder Press@50-55% Push Press 3x3 Push Press 3x3 JerkL2/3 4 Rounds 20 Cal Row or 200m Run 30 KB Swings (70,53#)L1 4 Rounds 20 Cal Row or 200m Run 30 KB Swings (53,35#)Baseline 4 Rounds 20 Cal Row 30 KB Swings (35 […] Read More >>

Thursday, 10/23/14

View Public Whiteboard3 Rounds Hip 1x4 55-60% 1RM BS Above Knee 1x2 Below Knee 1x2 Floor1x2 2 min RestL2/3 12 min AMRAP 1 Bear Complex (155,115#) 10 Pushups 100m RunL1 12 min AMRAP 1 Bear Complex (135,95#) 10 Pushups 100m RunBaseline L2/3 12 min AMRAP 5 Med Ball Clean to Wall Ball Shot ( […] Read More >>

Wednesday, 10/22/14

View Public WhiteboardL2/3 5 Rounds 8 Strict HSPU 400M RunL1 5 Rounds 8 HSPU 400M RunBaseline 5 Rounds 8 Pushups 500M Row […] Read More >>

Tuesday, 10/21/14

View Public WhiteboardL2/3 Cash in 100 Double Unders 5 Rounds 20 KB Swings (70,53#) 10 Pushups 5 Chest to bar Cash Out 100 Double UndersL1 Cash in 150 Singles 5 Rounds 20 KB Swings (53,35#) 10 Pushups 5 Pullups Cash Out 150 SinglesBaseline Cash in 500m Row 5 Rounds 20 KB Swings (35 […] Read More >>

Monday, 10/20/14

Reset between movements in progression.View Public Whiteboard3 Sets 1x6 Front Squat @50-55% 1RM Back Squat 1x3 Power Clean 1x3 Clean Rest 2 minL2/3 4 Rounds WGM 3 Clean (185, 125#) 6 Bar Facing Burpee 30 Double UndersL1 4 Rounds 3 Clean (155, 95#) 6 Bar over Burpee 90 SinglesBaseline 4 Rounds 3 Clean (95, 65#) […] Read More >>

Comp Class 16 Oct 2014

View Public WhiteboardSnatch A. Snatch Grip Push Press from behind neck – quickly work up to a heavy single B. Snatch Grip Push Jerk from behind neck – quickly work up to a heavy single C. Snatch Balance – quickly work up to a heavy single D. High Hang Squat Snatch – work up to […] Read More >>

Friday, 10/17/14

View Public Whiteboard@45-50% of 1RM Push Press 2x8 Shoulder Press 2x3 Push Press 2x3 JerkPartner Up One Working, one in Wall Sit 3 Rounds Each 500m Row 30 Wall Ball (20,14#)Supinated Grip […] Read More >>

Thursday, 10/16/14

View Public Whiteboard3 Rounds Hip 1x4 55-60% Above Knee 1x2 Below Knee 1x2 Floor1x2 1 Min RestL2/3 15 min AMRAP 5 Dead lift (225,185#) 10 Bar over Burpee 400m RunL1 15 min AMRAP 5 Dead lift (185,145#) 10 Bar over Burpee 400m RunBaseline 15 min AMRAP 5 Dead lift ( […] Read More >>

Wednseday, 10/15/14

View Public WhiteboardL2/3 5 Rounds 10 Russian KB Swing (70,53#) 5 Chest to Bar 50 DUL1 5 Rounds 10 Russian KB Swing (53,35#) 5 Pullups 150 SinglesBaseline 5 Rounds 10 Russian KB Swing (44 […] Read More >>

Comp Class 14 Oct 2014

View Public Whiteboard 5 SLOW rounds of: 3 Strict HSPU 6 Strict TTB 12 Air Squats 18 Cal Row focus on perfect positionsEMOMx20 Odd: 15-20 Cals on Rower Even: 10-15 Ring Dips […] Read More >>