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Posted: February 17, 2014

Monday Febuary 17

RUBBER LEGS

1000M ROW

15 WALL BALLS #20/14

15 GOBLET SQUATS #70/44

1000M ROW

10 WALLBALLS

10 GOBLET SQUATS

1000M ROW

5 WALLBALLS

5 GOBLET SQUATS

Posted: February 14, 2014

Friday Febuary 14

Rescue Me

20MIN AMRAP

100FT FARMERS CARRY

25 OVER THE SHOULDER SLAMBALLS

50 FT WHEEL BARROW

50 FT FIREMANS CARRY

 

Posted: February 12, 2014

Thursday Febuary 13

ISABEL

30 SNATCHES FOR TIME

Posted: February 12, 2014

Wednesday Febuary 12

DEATH BY CALORIE

21-15-9

CAL ROW

KNEES TO ELBOWS

 

 

Posted: February 10, 2014

Tuesday Febuary 11

Vampire Killer

Handstand Shoulder Taps: 50-40-30-20-10

Box Jumps                         : 10-20-30-40-50

Posted: February 10, 2014

Monday Febuary 10

Bring Sally up, Bring Sally Down!!

SQUATS #95 #65

RING DIPS

V-UPS

 

Posted: February 8, 2014

Saturday Febuary 8

Game Of Wods

100 Double Unders

50 HSPU

40 Toes To Bar

30 Shoulder To Over Head 160/100

100FT FR RACK Lunge 160/1000

Posted: February 6, 2014

Thursday Febuary 6

Just Snatch It

Muscle Snatch: 5x3

Hang Snatch: 6x2

Snatch: 7x1

Scare Crow Snatch: 4x4

Sotts Press: 4x4

Posted: February 5, 2014

Thursday Febuary 6

PISTOL PETE

10 MINS OF:

1-3-5-7-9- ODD MINS MAX PISTOLS

2-4-6-8-10 EVEN MINS MAX BURPEE PLATE HOPS

5,000M ROW

Posted: February 5, 2014

Tuesday Febuary 5

Clangin' -N- Bangin'

2+1 Hang Clean & Front Squat 5x3

Snatch High Pull 5x3

Benhind the neck press 5x3

Ring Row 3x10

1 Leg Jumps 3x10

Posted: February 4, 2014

Tuesday Febuary 4

DIRTY HARRY

EMOM FOR 20MINS OF:

10 YARD DASH

WALLBALLS 20/14

Posted: February 3, 2014

Monday Febuary 3

LUMBERJACK 20

20 Deadlifts

Run 400m

20 KB Swings

Run 400m

20 Overhead Squat

Run 400m

20 Burpees

Run 400m

20 Pull-ups

Run 400m

20 Box Jumps

Run 400m

20 DB Squat Cleans

Run 400m

Posted: February 1, 2014

Saturday February 1

MOGADISHU MILE

4 ROUNDS FOR TIME OF:

400M KB RUN

19 ONE ARM KB SNATCH (LEFT)

19 ONE ARM KB SNATCH (RIGHT)

19 KB FRONT SQUAT 

19 KB PUSH-UP (LEFT)

19 KB PUSH-UP (RIGHT)

Posted: January 31, 2014

Friday January 31

SLEDGE HAMMERED

50 yard Sled Bear Crawl #225/155

50  Backwards Walk

50 Yard power Row

15 Slam Balls #50/30

Posted: January 30, 2014

Thursday January 28

Back at The Box

Snatch High-Pull + Snatch 2+1

Drop Snatch

Metcon: 50-40-30-20-10

Push-press & Cal Row