Monthly Archives: January 2016

Weekend Schedule

Saturday Partner WOD: Filthy 100s : Teams of 2 100 Box Jumps, 24/20 100 Jumping Pull-Ups 100 Kettlebell Swings, 35/25 100 Walking Lunge Steps 100 Toes to Bar 100 Push Press, 45/35 100 Good Mornings 100 Wallballs, 20/14 100 Burpees 100 Double Unders Partition this however you like. SUNDAY "The Admiral” 3 RFT: 20 Burpee Pull ups 20 Front Squats, 155/105 20 Box Jumps, 24/20 MONDAY Strength: Thrusters 4 sets of 10 reps, building. WOD : “Fran” 21-15-9 Thrusters...
Read More

Max Reps

Strength : Bench Press/Strict Press Find a 2 rep max WOD : 3 Rounds 3 Minutes Max Box Jumps 24/20 2 Minutes Max Bar Roll Outs 1 Minute Max Deadlift 185/135 Rest 1 minute Score is total reps. S: Step ups, 115/75 L1: 155/105 Rx+: 30/24, 225/155...
Read More

Commander

Strength : Clean and Jerk EMOM 12m : 2 Hang Clean + 1 Jerk WOD : 10m AMRAP 5 Clean and Jerk 95/65 10 Ring Dips 15 Power Snatch S : 65/45, 10 Push-ups L1: 75/55 Rx+ : 115/75...
Read More

SWOLE

Strength : Back Squat Find a 1 rep max * your first 3 sets should be FAST sets of 3-5 reps at about 60-70%. Then increase as you need from there. DO NOT ACCEPT DEFEAT ! DO NOT GO THROUGH THE MOTIONS! WOD : For Time – 2 Minute Max Double Under Buy in, then 21-15-9 of Pistols (each leg) KB Swings 53/35 Toes...
Read More