12/1/14 WOD

12/1/14 WOD

Warmup: 3 rounds not for time of: 10 C.2.B Pullups 45-60 sec Nose to Wall Handstand Hold(wall walk hold) 5 Pistols ea Leg 50 Double Unders 2) Find Today’s Heavy Clean and Jerk in 10 min or less 3) Death By Front Squat (135/95) min1: 1 Front Squat min 2: 2 Front Squats min 3: 3 Front Squats […]

11/28/14 WOD

11/28/14 WOD

Black Friday Blast! For Time: 20 Hand Release Push Ups. 5 Burpee Box Jumps 30 Pullups 5 Burpee Box Jumps 40 K.B.S 5 Burpee Box Jumps 50 Wall Ball 5 Burpee Box Jumps 40 K.B.S 5 Burpee Box Jumps 30 Pullups 5 Burpee Box Jumps 20 Hand Release Push Ups.

11/26/14 WOD

11/26/14 WOD

1)Find Today’s Heavy Hang Snatch in 10 min Or Less 2) 3 rounds for max Reps of: 1 min Sumo Dead Lift High Pull (70/55 lb K.B) 1 min Box Jumps 1 min Alt. Single Arm K.B. Snatch(55/35) 1 min max Cal row -Rest 1 Min-

11/25/14 WOD

11/25/14 WOD

1) Push Press: 3-3-3-3-3 2)Tabata This: Pullups – 8 rounds – 30 sec rest – Sit Ups – 8 Rounds – 30 sec rest – Push Ups – 8 rounds – 30 sec rest – Squats -8 rounds – 30 sec rest –  

11/24/14 WOD

11/24/14 WOD

1) Build To Today’s Heavy Clean in 15 min or Less 2) 3 Rounds for time of: 5 Power Cleans @ 70-75% 10 Front Rack Reverse Lunges with the same bar 50 Double Unders

11/19/14 WOD

11/19/14 WOD

1)Build to Today’s Heavy Clean in 10 min or Less 2) Using 75% of Today’s Max Clean perform 3 sets of Max Rep Front Squats 3) For Time: 100 K.B.S(55/35) 100 Burpees *30 min Cap  

11/18/14 WOD

11/18/14 WOD

1) Build to today’s Heavy Push press in 10 min or less 2) Find your Max Height Box Jump in 10 min  3) 10 Round Tabata Mash Up Of: K.B. Push Press Pull Ups Box Jumps

11/17/14 WOD

11/17/14 WOD

1) Build to Today’s Heavy Snatch in 10 min or less 2) Using 80% of Today’s Snatch, perform 3 sets of Max O.H. Squats 3) 8 sets of: 30 sec Max Effort Row for Calories Rest 90 Sec

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