3.19.15
3 Rounds for Time: RX Run 800m 50 Sit-ups 25 Hip Extensions BEG Run 600m 35 Sit-ups 20 Hip Extensions Sweet Potato Apple Hash Ingredients 2 tablespoons lard or fat of choice 2 medium sweet potatoes,...
View Article4.9.15
Strength: Power Clean 5 x 5 @ 55/65/70/80/85% RX: For Time: 21-15-9 of… Kettlebell Snatch Right Arm (53/35lbs) Kettlebell Snatch Left Arm (53/35lbs) Burpees Adv: 21-15-9 of… Kettlebell Snatch Right Arm...
View Article4.16.15
PreWOD Mobility: Hip Opener with Band on Rig RETEST from 1.29.15 For Time: RX 10 Burpees over the bar 15 Power Cleans (185/125) 20 Burpees otb 15 Power Cleans 10 Burpees otb ADV 10 Burpees over the bar...
View Article4.23.15
FREE GUEST DAY TOMORROW!!! Strength: Press 5 x 5 @ 55/65/70/80/85% RX: For Time: 21 Power Snatch (115/75lbs) Run 400m 15 Power Snatch Run 400m 9 Power Snatch ADV: Use 95/55lbs BEG: Use 65/35lbs Run...
View Article5.26.15
Strength: Shoulder Press 5 x 3 3 Rounds for Time: RX Run 400m 12 Deadlifts (225/155lbs) 21 Box Jumps (24/20″) ADV 175/115lbs 20/16″ BEG Run 200-300m 95/65lbs 12″ Retest 1.5.15 SLOW COOKER CHOCOLATE...
View Article6.4.15
5 Rounds for Time: RX 7 BS (185/135lbs) 35 Double Unders ADV 7 BS (135/95lbs) 20 DU or 105 Single Unders BEG 7 BS (85/55lbs) 70 SU RETEST 3.26.15 *Skill Session NEW TWIST ON OATMEAL… PREP TIME: 15 min...
View Article6.11.15
Strength: Power Clean 5 x 2 @ 75/80/85/90/95% RX: AMRAP 15minutes: 7 Push Press (135/95lbs) 10 Overhead Squat 15 GHD Sit-ups Adv: 95/65lbs 1/2 ROM GHD Sit-ups Beg: 65/35lbs Ab Mat Sit-ups CHICKEN,...
View Article6.18.15
RX: For Time: 30 Burpees 30 Box Jumps (24/20″) 30 Wall Balls (20/14lbs) Adv: 20/16″ 14/10lbs Beg: 20 Burpees 20 Box Jumps/Steps (12″) 20 Wall Balls (10/6lbs) Marinated Steak and Bell Pepper Rolls Ups...
View Article6.25.15
Strength: Press 5 x 2 75/80/85/90/95% RX: For Time: 21 Overhead Squats (135/95lbs) 15 Burpee Over the Box (30/24″) 9 Deficit Handstand Push-ups (RY/R) Adv: 115/75lbs 24/20″ HSPU Beg: 65/35lbs 12″ Pike...
View Article7.2.15
Strength: Front Squat 5 x 2 (75/80/85/90/95%) RX: For Time: 7 Power Snatch (155/105lbs) 70 Double Unders 6 PS 60 DU 5 PS 5 DU Down to 1 PS/ 10 DU Adv: 115/75lbs 35/30/25/20/15/10/5 DU OR...
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