30 Oct 2014

View Public WhiteboardBeast Builder V1: EMOMx9 Min 1: 7 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135 Min 2: 6 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135 Min 3: 5 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135 Min 4: 4 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135 Min […] Read More >>

Friday, 10/31/14

View Public Whiteboard3x5 Snatch Press 35-40% of 1RM Push Press 3x3 Drop Snatch ¼ ,1/2 ,full 3x3 OH Squat 1/4 , ½, fullL2/3 4 Rounds 200m Run 3 Dead Lifts (315, 225#) 10 Ring PushupsL1 4 Rounds 200m Run 3 Dead Lifts (275, 185#) 10 PushupsBaseline 4 Rounds 150m Row 3 Dead Lifts ( […] Read More >>

Thursday, 10/30/14

View Public Whiteboard3 Sets 1x6 Front Squat @50-55% 1RM Back Squat 1x3 Power Clean 1x3 Clean Rest 2 minL2/3 15 Min EMOM One: 7 Overhead Squats (95, 65#) Two: 45 second Plank Three: 10 Chest to Bar Pull-upsL1 15 Min EMOM One: 7 Overhead Squats (75, 55#) Two: 45 second Plank Three: 10 Pull-upsBaseline L1 […] Read More >>

Wednesday, 10/29/14

View Public WhiteboardL2/3 4 Rounds 5 Deadlift (275,185#) 3 Muscle Up 25 Double UndersL1 4 Rounds 5 Deadlift (225, 155#) 3 Ring Dips 75 SinglesBaseline 4 Rounds 5 Deadlift ( […] Read More >>

Oct 28th 2014

View Public WhiteboardWith a Running Clock: AMRAP 3: 3 Power Snatch (135/95) 20 DU Rest 3 minutesAMRAP 4: 4 Power Snatch (115/80) 20 DU Rest 4 minutesAMRAP 5: 5 Power Snatch (95/65) 20 DU […] Read More >>

Tuesday 10/28/14

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.View Public WhiteboardFor Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups […] Read More >>

Monday, 10/27/14

View Public WhiteboardL2/3 10min EMOM 2 Power Cleans (185, 115#) Rest 5 Min 10Min EMOM 2 Split Jerk (155, 95#)L1 L2/3 10min EMOM 2 Power Cleans (155, 95#) Rest 5 Min 10Min EMOM 2 Split Jerk (115, 65#)Baseline L2/3 10min EMOM 2 Front Squats from Rack (95, 65#) Rest 5 Min 10Min EMOM 2 Push […] Read More >>

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 >>