Friday, November 21, 2014

A.      OTM x 12 Odd – 3 strict pull ups 
    Even – 5 Bent Over Rows, 95/135lbs
B.      ‘Fight Gone Bad’

Posted in Workout of the Day

Thursday, November 20, 2014

A. Back Squat – 10@60%, 10@65%, 8@70%, 8@75%
B.      For time:
150 DU
50 Calorie Row
30 Burpees

Posted in Workout of the Day

Wednesday, November 19, 2014

A.      Power Clean x 1 + Clean x 2 – 2@60%, 2@65%
B.      ‘Grace’
30 Clean & Jerks, 95/135lbs
C.      1000m easy row

Posted in Workout of the Day

Tuesday, November 18, 2014

A.      OTM x 15 – 1) 30 second AMRAP HSPU
       2) 1-2 Rope Climbs
       3) 20-30 second plank hold
      B. 5 rounds, 2 min on, 1 min off
           7 burpees
           7 TTB

Posted in Workout of the Day

Monday, November 17, 2014

A. Back Squat

B. WOD

15 Minute AMRAP

6 dips

12 Pullups

18 Box Jump Step Down 20/24″

Posted in Workout of the Day

Saturday, November 15, 2014

Partner WOD

Teams of 2

20 Deadlifts 135/225

400m row

20 Hang Cleans 125/22505

400 m row

20 STO 115/185

400 m row

20 Power Snatch 105/155

400 m row

20 OHS 95/135

Reps can be split but each member must perform at least one rep of each movement. Row is done together.

Posted in Workout of the Day

Friday, November 14, 2014

A. Back Squat

B. WOD

12 Minute AMRAP

3, 6, 9, 12…..

Calorie Row

Power Clean 105/155

Posted in Workout of the Day

Thursday, November 13, 2014

A. Dips

B. WOD

5 RFT

12 KB 53/70

12 TTB

250m row

Posted in Workout of the Day

Wednesday November 12, 2014

Skill:

Jerk

WOD:

7 minute ascending ladder of 2-4-6-8

135/185 Deadlift

HSPU

Rest 5 Minutes

7 minute ascending ladder of 2-4-6-8

105/135 Clean

Pistols

Posted in Workout of the Day

Remembrance Day WOD

2014-11-11 11.00.15

Posted in Workout of the Day