Monday, September 1, 2014

One class only at 9:00

“Fran”

21-15-9:

Thrusters (95/65)

Pull ups

Cash out:

EMOM x 12:

Odd: 8 ring dips

Even: 45 sec plank

Posted in Workout of the Day

Saturday, August 30, 2014

“Tyler”

Five rounds for time of:

7 Muscle-ups
95/75 pound Sumo-deadlift high-pull, 21 reps

Posted in Workout of the Day

Friday, August 29, 2014

Skill:

Snatch max
Clean and Jerk max

WOD:
10 rounds for time of:
5 KB, 53/70lbs
5 burpees

Posted in Workout of the Day

Thursday, August 28, 2014

WOD:
“Seven Deadly Sins”
10 CTB pull ups
20 T2B
30 Deadlift, 135/185lbs
100 DU
30 box jumps, 20/24’
20 burpees
10 squat cleans, 135/185lbs

Posted in Workout of the Day

August 27, 2014

Skill:
3 minute AMRAP of 2 strict HSPU
Clean pull 3×3 @ 94% of clean

WOD:
In teams of 2, alternating rounds, 10 rounds each
5 HSPU
10 T2B
15 lateral jumps over bar

Posted in Workout of the Day

Tuesday, August 26, 2014

Tuesday August 26th
Muscle snatch, 3×3 @ 40%
Clean & jerk, 5×2 @ 70%

WOD:
4 rounds for time of:
400m run
4 muscle ups
40 DU

Posted in Workout of the Day

Monday, August 25, 2014

Back squat 2×2 @80-85%
Snatch pull 2×2 @ 90% of snatch

WOD:
50 kb, 35/53lbs
30 push press, 55/75lbs
100ft OH walking lunges, 35/45lbs
**try to it unbroken

Cash out: 3 sets of 8 gluten and ham raises

Posted in Workout of the Day

Saturday, August 23, 2014

Snatch (65% x 2, 70% x 2, 75% x 1) x 3
Clean & Jerk (65% x 2, 70% x 2, 75% x 1) x 3

Posted in Workout of the Day

Friday, August 22, 2014

Skill:
Snatch balance, find max for the day, then do 1 @ 90%, 2×2 @ 80%

WOD:
10-9-8-7-6-5-4-3-2-1 Ring dips
2-4-6-8-10-12-14-16-18-20 wall ball, 14/20lbs

Posted in Workout of the Day

Thursday, August 21, 2013

Skill:

3×10 tire flips

WOD:
150 DU
15 alt db snatch, 70/100lbs
100 DU
15 S2O, 155/235lbs (75-80% of 1 rm)
75 DUimage

Posted in Workout of the Day