12/30/13

12/30/13

  1) Build to a Heavy 3 Rep Back Squat in 15 min or less 2) 15 min AMRAP of: 6 O.H.S (115/75) 9 C.2.B. Pullups 12 Box Jumps

12/27/WOD

12/27/WOD

For Time: 30 Pullups 20 K.B.S. 30 Box Jumps 20 K.B.S. 100 Double Unders 20 K.B.S. 30 Box Jumps 20 K.B.S. 30 Pullups

12/26/13 WOD

12/26/13 WOD

1) Every 2 Min for 6 Sets: Hang Clean + Clean + Jerk 2) for time: using a Bar that is 55-65% of your Max Front Squat 12 Front Squat 12 H.S.P.U. 10 Front Squat 10 H.S.P.U. 8 Front Squat 8 H.S.P.U. 6 Front Squat 6 H.S.P.U. 4 Front Squat 4 H.S.P.U. 2 Front Squat 2 H.S.P.U.  

12/24/13 WOD

12/24/13 WOD

1)Find Today’s 1 Rep Snatch in 10 attempts or Less 2) Perform the Following 2 movements Every Other Min on the Min, alternating movements for 20 min. EVEN min: 3 Hang Snatches ODD min:  15 Situps

12/23/13 WOD

12/23/13 WOD

“the Twelve Days of Christmas WOD” 1 Wall Walk 2 Muscle Ups 3 Burpees 4 Revers Lunges 5 Power Cleans 6 Toes 2 Bar 7 K.B.S. 8 Pistols 9 H.R. Pushups 10 Box Jumps 11 Pullups 12 T.K.G.U. * Perform the Workout the same as you would sing the song, 1, 2-1,3-2-1,4-3-2-1….and so on until […]

12/20/13 WOD

12/20/13 WOD

Tomorrow, Saturday Dec. 21 @ 8:30 am. FREE TRIAL WORKOUT! This is open to anyone High School and older, members and non-members. Please arrive early so the warm-up can begin @ 8:30 here is a link showing where to park: PARKING Today’s WOD 1) Build to a Heavy 3 rep Dead Lift in no more than […]

12/19/13 WOD

12/19/13 WOD

1) Snatch Balance: 3-3-2-2-1-1-1 2): Two 5 Min AMRAPs of: 10 Front Squats@ 50% 15 Burpees Over the Bar -rest 3 min between – 3) Optional Tabata H-Hold Cash-Out  

12/18/13

12/18/13

1) Dead Lift: 5-4-3-3-3 2) For Max Effort: 1 min Farmer Carry 1 min Pullups 1 min Farmer Carry 1 min V-Sit 1 min Farmer Carry 1 min Pushups 1 min Farmer Carry 1 min K.B.S 1 min Farmer Carry 1 min Pullups 1 min Farmer Carry 1 min V-Sit 1 min Farmer Carry 1 min Pushups 1 min Farmer Carry […]

12/17/13 WOD

12/17/13 WOD

1) Every 90 Sec for 8 Sets: Power Clean +  Hang Squat Clean + Jerk @70-80% 2) for time: 50 Wall Balls 10 Double Unders 40 Wall Balls 20 Double Unders 30 Wall Balls 30 Double Unders 20 Wall Balls 40 Double Unders 10 Wall Balls 50 Double Unders

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