WOD: “% Work and AMRAP” -Thurs 3.5.15   Recently updated !

Skill: Front Squat % Work (10, 8,8,6,6)  %55, 70, 75, 80, 80%

(take your 1RM at multiply by .55 (perform 10 reps),  x .7 (8 reps), x .75 (8), .80(6), and .8(6)

WOD: 12 Min AMRAP

50 Jump Ropes (preferably Double Unders)

2o KBS (70/50)

7 KB Jerks (70/50) 2 for 1

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WOD: “OLY and 10RFT” -Wed 3.4.15   Recently updated !

Skill: Squat Snatch – 2 reps @ 80% 1RM EMOM for 8 minutes

 

WOD: 10 RFT 

3 Squat Snatches (70% of 1 RM)

3 Rope Climbs (15’/14′)

 

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WOD: “3 Part Conditioning” -Tues 3.3.15   Recently updated !

Each Part is 8 Minutes

2 Min rest in between

 

Part #1

Death By Muscle Up

(Mod: Pull Up/Ring Row to Dip) (no Bands)

Min 1 – perform 1 Muscle Up. Min 2 Perform 2, Min 3 Perform 3…continue as such until failure or until the 8 minutes are complete.

 

Part #2

AMRAP 8 Min

15 Cal Row/Bike

15 Wall Balls (20/14)

 

Part #3

3RFT

10 Deadlifts (245/175)

10 Bar Facing Burpees

 

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WOD: “Back Squat %, and 4RFT” -Mon 3.2.15   Recently updated !

Skill: Back Squat % Work (10, 8,8,6,6)  %55, 70, 75, 80, 80%

(take your 1RM and multiply by .55 (perform 10 reps),  x .7 (8 reps), x .75 (8), .80(6), and .8(6)

 

WOD:  4RFT

12 Shoulder to Overheads (135/95)

12 Box Jumps (23/20)

12 Cleans (135/95)

12 Toes to Bar (mod: Hanging Knee Raises)

20 min cap

 

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WOD: “15.1” -Sat/Sun 2.28 – 2.29   Recently updated !

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

 

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WOD: “MO” -Wed 2.25.15   Recently updated !

Ladder

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

Push Press (115/75)

KBS (70/50)

Front Squat (115/75)

1 Min Plank in between every round (at the 20 min mark stop doing planks)

 

35 min cap

 

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WOD: “Dan J” -Tues 2.24.15   Recently updated !

Skill: Mobility

 

WOD: Dan J

For Time

5 Muscle Ups (mod: 20 pull ups and then 20 dips)

10 HSPU

15 Power Cleans (155/105)

20 Deadlifts (155/105)

15 Power Cleans (155/105)

10 HSPU

5 Muscle Ups (mod: 20 pull ups and then 20 dips)

 

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WOD: “AMIT” -Mon 2.23.15   Recently updated !

30 Min AMRAP

100 Double Unders (mod: 100 singles)

20 Ring Push Ups (mod: HRPU)

30 ABMAT Sit Ups

40 Air Squats

 

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