Comp Class 20 Nov 2014

View Public WhiteboardFor Time: 60 Strict Pull upsEMOMx30 Odd: 15 Calorie Row Even: 15 Burpees […] Read More >>

Friday, 11/21/14

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 Cash in 500m Row 21-15-9 KB Swings (70,53#) Ring Dips Cash out 500m RowL1 Cash in 500m Row 21-15-9 KB Swings (53, 44#) Box Dips Cash out 500m RowBaseline Cash in 500m […] Read More >>

Thursday, 11/20/14

View Public WhiteboardHip 1x4 Build up, 45-50% of Front Squat Above Knee 1x2 Below Knee 1x2 Floor1x2 1Min RestL2/3 10min AMRAP 20 Double Unders 25 Wall Ball (20,14#) 3 Bar Muscle UpsL1 10min AMRAP 50 Singles 25 Wall Ball (14,12#) 3 Ring DipsBaseline 10min AMRAP 40 Jumping Jacks 25 Wall Ball (14 […] Read More >>

Comp train Nov 18th 2014

View Public Whiteboard. Death by Squat Clean, 155/105 - Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 10 rounds with this weight, drop the weight to 135/95 and start over. - If you are unable to complete 10 rounds with 135/95, drop the weight to […] Read More >>

Wednesday, 11/19/14

View Public WhiteboardL2/3 3 Rounds 5 Dead Lift (255, 185) 25 No Pushup Burpees 100m RunL1 3 Rounds 5 Dead lift (225, 155) 25 No Pushup Burpees 100m RunBaseline 3 Rounds 5 Dead lift (135, 95) 20 No Pushup Burpees 150m Row […] Read More >>

Tuesday, 11/18/14

View Public WhiteboardL2/3 5 Rounds 400m Run 30 KB Swings (70,53#) 20 Ring Pushups 10 Box Jumps (30,24in)L1 5 Rounds 400m Run 30 KB Swings (53,35#) 20 Pushups 10 Box Jumps (24,20in)5 Rounds 350m Row 30 KB Swings (35 […] Read More >>

Monday, 11/17/14

View Public Whiteboard3 Sets 1x6 Front Squat @50-55% 1RM Back Squat 1x3 Power Clean 1x3 Clean Rest 2 minL2/3 7 Rounds 30 Double Unders 7 Chest to BarL1 7 Rounds 90 Singles 7 Pull ups7 Rounds 50 Jumping Jacks 7 Jumping Pull ups or Ring Row […] Read More >>

Monday, 11/17/14

View Public Whiteboard3 Sets 1x6 Front Squat @50-55% 1RM Back Squat 1x3 Power Clean 1x3 Clean Rest 2 minL2/3 7 Rounds 30 Double Unders 7 Chest to BarL1 7 Rounds 90 Singles 7 PullupsBaseline 7 Rounds 50 Jumping Jacks 7 Ring Rows […] Read More >>

Comp train Nov 13th 2014

View Public WhiteboardEMOMx6 Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning) Even: 40 Double undersEMOMx6 Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM Even: 40 Double undersEMOMx6 Odd: 1 Squat Clean at 90% of 1RM Even: 40 Double unders […] Read More >>

Friday, 11/14/14

View Public WhiteboardL2/3 4 Rounds 5 Hang Power Snatch (115, 95#) 10 Facing Burpee Box Jumps (24in) 200m RunL1 4 Rounds 5 Hang Power Snatch (95, 65#) 10 Facing Burpee Box Jumps (20in) 200m RunBaseline 4 Rounds 5 Hang Power Snatch (65, 45#) 10 Burpees 150m Row […] Read More >>