Mon Comp

View Public WhiteboardConditioning 4 rounds: 25 Calorie Row 10 Strict pull ups 5 HSPUConditioning 3 RFT: 7 C2B 5 Cleans 175/135 Rest 5 mins between rounds […] Read More >>

Monday 5.25.15

Memorial Day was borne out of the Civil War and a desire to honor our dead. It was officially proclaimed on 5 May 1868 by General John Logan, national commander of the Grand Army of the Republic, in his General Order No. 11. “The 30th of May, 1868, is designated for the purpose of strewing […] Read More >>

Power 5.22.15

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

Friday 5.23.15

Last Day for Murph Prep, I hope you have noticed mondays and fridays building you up for the volume.- Coach TrockView Public WhiteboardIn Waves 500m Row (Cash in) 4 Rounds 15 Air Squats 10 pushups 5 Pullups 1 mile Run (Cash out) […] Read More >>

Thurs 5/21 Comp

View Public WhiteboardEMOMx15 Min 1: Max Calorie Row in :40 Min 2: Max C2B in :40 Min 3: Max HSPU in :40 […] Read More >>

Thursday 5.21.15

View Public WhiteboardL2/3 7min AMRAP 1 Snatch (115, 65#) (make it pretty) 4 Bar Muscle ups 20 Double UndersL1 7min AMRAP 1 Power Snatch (40% 1RM Front Squat) 4 Pullups 60 SinglesBaseline 7min AMRAP 1 OHS (Box; 40% 1RM Front Squat) 4 Inverted Rows 150m Row […] Read More >>

Power 5.20.15

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

Wednesday 5.20.15

Partner WOD Break up the DL and HHT as you like Scale as necessary per partner. Meaning DLs don’t have to be at the same weight. Both partners must run all three 800’s together. Can use a ~12-14# medball instead of DBs. Only one medball per pair (can pass it off as often as you […] Read More >>

Tues 5/19 Comp

Get comftable being uncomfortable!View Public WhiteboardSnatch Work A. AMRAP Power Snatches (75/55) in :50 – :10 rest B. AMRAP Power Snatches (75/55) in :50 – :10 rest C. AMRAP Power Snatches (75/55) in :50Chipper Work 1 mile Run 30 OHS, 135/95 50 GHDSU 30 SDHP, 135/95 […] Read More >>

Tuesday 5.19.15

Do not sag and hyper extend that lower back during your hand stand pushups/pushups-Coach TrockView Public WhiteboardL2/3 10min EMOM 10 Hollow Body Rock 4-5 Strict Parallette HSPU (6,4in) *Record HSPUL1 10min EMOM 10 Hollow Body Rock 3-4 Strict HSPU *Record HSPUBaseline 10min EMOM 10 Hollow Body Rock 2-3 Pushups * Record Pushups […] Read More >>