Friday, 12/19/14

View Public WhiteboardL2/3 Cash in- 750m Row 21-15-9 Box Jumps (30,24in) Ring Pushup Cash Out- 400m RunL1 Cash in- 750m Row 21-15-9 Box Jumps (24,2oin) Pushup Cash Out- 400m RunBaseline Cash in- 750m Row 21-15-9 Step ups (20 […] Read More >>

12/18/2014

View Public WhiteboardConditioning 100 Double unders 5 rounds of Cindy 80 Double unders 4 rounds of Cindy 60 Double unders 3 rounds of Cindy 40 Double unders 2 rounds of Cindy 20 Double unders 1 round of CindySnatch Technique EMOMx12 Odd: Power Snatch + Snatch Balance Even: 3-Position Snatch (3 squat snatches – 1 from […] Read More >>

Comp train Dec 16

View Public Whiteboard3. 20 Rep Benchmark: 20m Front Rack Walking Lunge for max loadTeams of 2, with a running clock. 1 Athlete works at a time. AMRAP 2: Squat Cleans (135/95) AMRAP 2: Push Jerks (135/95) AMRAP 3: Squat Cleans (135/95) AMRAP 3: Push Jerks (135/95) AMRAP 4: Squat Cleans (135/95) AMRAP 4: Push Jerks […] Read More >>

Wednesday, 12/17/14

View Public WhiteboardL2/3 4 Rounds 400m Run 10 Parallette HSPUsL1 4 Rounds 400m Run 10 HSPUsBaseline 4 Rounds 350m Row 10 Box Pushups […] Read More >>

Kitchen Sink

View Public Whiteboard60 Double Unders 50 Air Squats 40 Sit-ups 30 Wall Balls (20,14#) 20 Toes to Bar 10 Box Jumps (24,20in) 5 Box Over Burpees […] Read More >>

Monday, 12/15/14

View Public WhiteboardL2/3 10min AMRAP 30 Double Unders 20 Power Cleans (115, 75#) 10 Chest to BarL1 10min AMRAP 90 Singles 20 Power Cleans (95, 55#) 10 PullupsBaseline 10min AMRAP 45 Jumping Jacks 20 Power Cleans (65, 45#) 10 Ring Rows […] Read More >>

Friday, 12/12/14

View Public Whiteboard1 Strict Press 5 Push Press 1 Split JerkL2/3 15 Min EMOM Min1. 30m Sled Push (135#) Min2. 7 Chest to Bar Min3. 125m RowL1 15 Min EMOM Min1. Sled Push (95#) Min2. 7 Pullups Min3. 125m RowBaseline 15 Min EMOM Min1. Sled Push (45#) Min2. 7 Jumping Pull ups Min3. 125m Row […] Read More >>

Thursday, 12/11/14

View Public Whiteboard10 minute EMOM Deadlift 2-3 @ 65-70% of 1RML2/3 10 Minute AMRAP 16 Russian KB Swings (70,53#) 4 Ring Dips 8 Mountain ClimbersL1 10 Minute AMRAP 16 Russian KB Swings (53,44#) 4 Ring Dips (assisted) 8 Mountain ClimbersBaseline 10 Minute AMRAP 16 Russian KB Swings (35 […] Read More >>

Thursday 12/11/2014

View Public WhiteboardConditioning 21-15-9-15-21 Power Cleans, 135/95 Push ups 40 DU After each round […] Read More >>

Wednesday, 12/10/14

View Public WhiteboardL2/3 Partner WOD One Works: Other Wall Sit 15 minute AMRAP 1 Bear Complex (155,105#) 5 Chest to Bar 100m RunPartner WOD One Works: Other Wall Sit 15 minute AMRAP 1 Bear Complex (125, 75#) 5 Pull ups 100m RunBaseline Partner WOD One Works: Other Wall Sit 15 minute AMRAP 1 Bear Complex […] Read More >>