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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

 

Posted: January 28, 2014

Tuesday January 28

Snow Day Wod

200 Jumping Jacks Cash in

15 Min AMRAP OF:

5 Burpees 

10 Push-ups

15 Squats 

200 Jumping Jacks Cash out 

 

Posted: January 27, 2014

Monday Janurary 27

HSPU I HATE YOU

HSPU 75

100 YD SPRINTS

At the beginning of each min stop what your doing, and run 100yrds until 75 HSPU are completed.

Posted: January 25, 2014

Saturday January 25

Fran You My Only Friend

Fran Partner Wod: 3 Rounds of 21-15-9 Thursters and Pull-ups

Round 1:

Partner 1: 21 Thursters

Partner 2: 21 Pull-ups

Partner 1: 15 Thursters

Partner 2: 15 Pull-ups

Partner 1: 9 Thursters

Partner 2: 9 Pull-ups 

Round 2:

Partner 2: 21 Thrusters

Partner 1: 21 Pullups.....................

 

Posted: January 24, 2014

Friday January 24

DOUBLE BUBBLE

15 MIN AMRAP OF:

3 ROPE CLIMBS

6 PASS THROUGHS

9 TWO FOR 1 WALLBALLS

Posted: January 23, 2014

Thursday January 23

Strength

 

Power Snatch + Overhead Squat

Depth Box Jumps

Good Mornings

Ring Dips

Dragon Flies

Posted: January 21, 2014

Wednesday January 22

Muscle Beach

Bench Press 4x10

Incline Bench Press 4x10

Pec Flies 4x10

Lat Pull Downs 4x10

Tricep Extensions 4x10

Bicep Curls 4x10