Monthly Archives: August 2017

August 28th – September 3rd

Monday Strength : Hang Squat Clean 3-3-3-2-2-2 WOD : 2 Rounds 15 Hang Squat Clean 135/95 15 STOH Row/Run 600m then after 2 rounds perform 30 Thrusters S: 75/55, Row/Run 400m L1: 95/65 Rx+: 165/115 Tuesday Conditioning Day : Scored as 3 Separate WODs PART A: For time, 15 minute cap 63 Double Unders Run 800m 30 KB Swings 53/35 30 Pistols (alt) 30 Burpees Scale Options : 100 Singles, Shorter Run, 35/26 KB,...
Read More

August 21st – 27th

Monday Strength : High Bar Back Squat 4-4-4-3-2-1
  • last 4 sets (4,3,2,1) done with pause in bottom of each rep corresponding to rep number, IE 4 is 4 reps each with 4 seconds in the bottom
WOD: 21-15-9 Hang Clean and Jerk 115/75 Front Squat – 3 Wall Climbs after each set including after 9 S: 75/55, Front Squat for OHS L1: 95/65 RX+: 135/95 Tuesday Strength...
Read More

August 14th – 20th

Monday Strength : Back Squat 3-3-3-3-3 - Make EVERY SINGLE set...HARD. WOD : For Time 15 Deadlift 225/155 Run 200m 12 Deadlift 12 Cal Row/Erg or 25 Cal Bike 9 Deadlift 9 Bar Facing Burpees This workout should be an all out sprint start to finish. Push until failure, don’t game for later. S: 95/65 L1: 155/105 Rx+: 275/205 Tuesday Strength : Split Jerk 3-3-3-1-1-1, all working sets WOD : For Time 50...
Read More

August 7th – 13th

Monday - Holiday Hours! 9am - 1pm today. Strength : OH Walking Lunge 4 sets of 50' with max weight KB or DB (25' left hand, 25' right hand) WOD : For Time 40 DB STOH 50/30 (alt. how you want) 100 Double Unders 20 Single Arm DB Thruster 100 Double Unders 30 DB STOH 100 Double Unders 15 Single Arm DB Thruster Tuesday Strength : Snatch EMOM 12m,...
Read More