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Posted: August 4, 2014

Monday August 4

Strength

Snatch 4x3

Strict Press 4x3

Sumo-Deadlift 4x5

Ring Dips + Rev Flys+ Floor Wipers 3x10

 

 

 

EWOD

1,000m Row

50 Push-ups

50 Sit-ups

1,000m Row

50 Push-ups

50 Sit-ups

1,000m Row

50 Push-ups

50 Sit-ups

Posted: July 29, 2014

Friday August 1

Strength

2+1 Snatch Deadlift + Snatch

Push-Press 4x5

Bent Over row 4x8

Box Squats 4x4

 

 

 

EWOD

"Jackie"

1000m Row

50 Thrusters

30 Pull-ups

Posted: July 29, 2014

Thursday

"AMRAP"

15 MIN AMRAP

10 Double-Unders

10 TOES TO BAR

**1 ROPE CLIMB AT THE TOP OF EVERY MINUTE**

Posted: July 29, 2014

Wednesday July 30

Strength

2+1 Hang Clean + Jerk 4x3

Overhead Squats 4x5

Deficit Deadlifts 4x3

Single Leg Box Jumps+ Turkish Get-ups+ KB RDL 3X10

 

 

 

EWOD

8 Rounds for Time of:

4 HSPU (Strict)

8 KNEES TO ELBOWS

250 Run

Posted: July 28, 2014

Tuesday July29

"Triplet"

Cash in 1Mile Run

21-15-9 Pistols and Pull-ups

Cash Out 1Mile Run

Posted: July 28, 2014

Monday July 28

3 Rounds For Time

40 Wall-Balls

30 Front Rack Lunges

20 Bar Facing Burpees

10 Lengths

15 Min time Cap

Posted: July 24, 2014

Saturday July 26

"NUTS"


 10 Handstand push-ups
 15 Deadlift #250/185
 25 Box jumps, #30/24 
 50 Pull-ups
 100 Wallball shots, #20/24
 200 Double-unders 400 Single-unders
 400 m Run with a 45/25lb plate

Posted: July 24, 2014

Friday July 25

Chipper

60 Box Jumps

50 Pull-ups

40 Deadlift #135/95

30 Push-Press #135/95

20 Burpees

10 Sled Pushes

Posted: July 24, 2014

Thursday July 24

Strength

3 POS Cleans 4x3 70%

Drop Snatch 4x3 70%

Snatch High Pulls 4x5 70%

Double Jumps, Slam-balls,Ring Push-ups 3x10

 

 

Ewod

Row 250m
50 kettlebell thrusters  (35 / 24 lb.)
30 burpees
Row 500m
30 burpees
50 kettlebell thrusters  (35 / 24 lb.)
Row 250 m

Posted: July 22, 2014

Wednesday, 23rd July

EMOM

10 min. EMOM

Odd: 10 Box Jumps

Even: 10 Double Unders

EMOM No. 2

Odd: 10 HSPU

Even: 10 K2E

Posted: July 22, 2014

Tuesday, 22nd July

Strength

3 Position Snatch - 4x3 @ 70%

Clean Pulls - 4x5 @ 100%, 105%, 110%, 110%

BTN Push Jerk - 4x3 @ 70%

Metcon

10-9-8-7-6-5-4-3-2-1

KB Swings

Goblet Squats

 

Posted: July 16, 2014

Thursday July 17

"AMRAP"

15 MIN AMRAP

5 BURPEES

10 KB SWING #53/35

15 DOUBLE-UNDERS

Posted: July 16, 2014

Wednesday July 16

"Triplet"

(21-15-9)

CAL Row

Back Squat #135/95

Toes to Bar

Posted: July 14, 2014

Tuesday July 15

Strength WOD 

Hang Clean 6x2 

Strict Press 4x5

Snatch Deadlift 4x5

Seated Box Jumps + MB Jumps + Ring Dips + Rev Flys 3x10

 

 EWOD

"Adrian"

Seven Rounds for Time:

3 Forward Rolls

5 Wall-climbs 

7 Toes to Bar

9 Box Jumps #30/24

 

 

 

Posted: July 13, 2014

Monday July 14

"Nicole"

20 min AMRAP

400M RUN 

MAX Pull-ups