Monday, November 28, 2016

Emom 10 Even: 10 Thrusters (55/75) Odd: 30 Dubs  .  20min amrap  30 Deadlifts (95/135) 30 Push Ups 30 Wall Ball (14/20) 200m run/row  Oly 7pm  Power Snatch 3 sets x 2 reps @ 75% 75% of your one rep max snatch .  Power Clean 1 set x 3 reps Work up to a 3... Continue Reading →

Monday, November 21, 2016

3 sec in the hole Pause Front Squats  5 x 3, work from 60-70% Rest 3 minutes .  4 RFT 400m run 10 Power Cleans (95/135) 15 Push-ups 20 Box Jump​ ​ Danny Marks hitting a bench PR of 355# ----------------- Oly 7pm  Power Snatch 3 sets x 2 reps @ 75% 75% of your... Continue Reading →

Friday, November 18, 2016

For time:  30-26-22-18-14 Alt DB Snatch (30/45) 50-40-30-20-10 Box Jump Overs (20/24) 200m run after ea set  ——————- Oly 6pm Power Snatch and Snatch 2 sets x 1+1 reps @ 80% 1 power snatch + 1 snatch from the floor for 2 sets at 80% of your one rep max snatch. .  Power Clean and... Continue Reading →

Wednesday, November 16, 2016

 5 RFT 10 Alt Pistols 20 Box Jumps (20/24) 25m WaitersCarry Right(35/55) 25m Waiters Carry Left (35/55) 400mrun 2 Rope Climbs   Oly 7pm High Hang Power Snatch 3 sets x 3 reps @ 75% 3 rep high hang power snatch from the top of your thigh for 3 sets at 75% of your one... Continue Reading →

Tuesday, November 15, 2016

Strict Press 20 min to find 1 RM – work in singles or doubles to 85%, then singles to 105%  .  3 RFT 10 Curtis P’s (65/95) 20 KBS (35/55) 30 dubs/15 attempts/60 singles . *1 Curtis P= Power Clean, Rt Lunge, Lt Lunge (bar in front rack position) + Push Press 

Monday, November 14, 2016

Front Squat  20 min to find 1RM 8 @50% warmup set 5@60% 3@70% 1@80% 1@90% 1@100% 1@100%+ . World Diabetes Day WOD 11 Front Squats 14 Power Cleans 19 Burpees 21 Pull-ups 80 Wallballs 21 Pull-ups 19 Burpees 14 Power Cleans 11 Front Squats Rx 155/105 The numbers and style of WOD are representative of... Continue Reading →

Friday, November 11, 2016

Hero WOD "Bradley" for Veterans Day Bradley Smith | Age 24 | Troy, Illinois . U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province,... Continue Reading →

Thursday, November 10, 2016

Deadlift - following percentages are based off last weeks 2RM 5 reps @ 70-75%  4 reps @ 75-80% 3 reps @ 80-85% 2 reps @ 85-90% 1 rep @ 90-95% .  15 min amrap  5 Deadlifts (75/115) 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead 200m run 

Wednesday, November 9, 2016

"Kelly" 5 RFT  400m run 30 Box Jumps (20/24) 30 WallBalls (14/20) ---------------- Oly 7 pm A) Hang Power Snatch 3 sets x 3 reps @ 75% 3 hang power snatch from below the knee for 3 sets at 75% of your one rep max snatch. B)  Hang Power Touch and Go Cleans 3 sets... Continue Reading →

Monday, November 7, 2016

Front Squat  5 reps @ 70-75% of 2RM 4 reps @ 75-80% " 3 reps @ 80-85%% " 2 reps @ 85-90%% " 1 rep @ 90-95%.          . 20min Partner amrap  Alternate ea Rd: 40 Dubs 10 Power Cleans (65/95) .  Advanced: 20 Alternating Rds (25min time cap) Oly 7pm A)... Continue Reading →

Friday, November 4, 2016

4 sets 16 Alt reps Weighted Box Step ups  . *As heavy as possible, but the steps must be controlled to full extension. The box must be the height of your knee. . “Fast Break” 5 Rounds of 3:00 On/1:00 Off: 200 Meter Run 15 Wallballs (14/20) Max Hang Power Satch (55/75) in time remaining. These... Continue Reading →

Wednesday, November 2, 2016

For time:  2 Rounds 400m run 30 Mtn Climbers 25m broad jump 30 V-ups 25m walking lunges 30 Burpees 25m bear crawl sled drag (90/135)  25m sled drag  30 Straddle Leg raises . Finisher: See Board:Stretch 10 min Oly 7pm A)  Hang Power Snatch 3 sets x 3 reps @ 60% 3 reps of hang... Continue Reading →

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