Strength: Bentover Row, 4×8, Every 90 seconds WOD: 25 Min AMRAP 200 Meter Run 25 HRPU 25 ABMAT Sit Ups 25 Slam Balls (50/30) Shoutouts: Ana 4 yr anniversary Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March 17: Thursday Night Only: The Open Viewing 16.1 16.2 16.3 16.4 March 25th, […]
Strength: Clean and Jerk, 5×5, Every 2 minutes WOD: 5RFT 50 Double Unders 8 Strict Pull Ups 6 S2O (55% 1RM) 4 Cleans 2 Hang Squat Cleans 25 Min Cap Shoutouts: None Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March 17: Thursday Night Only: The Open Viewing 16.1 16.2 16.3 16.4 […]
Bootcamp Mason Twist Rope Slam Dips Curls Ball Push Ups Bench Row SSJ 1 min max burpee -everyone 30:20 1x 30:20 2x 20:20 2x
Strength: S2O, 5×5, every 2 min, Off Racks WOD: 5RFT 75 Double Unders 8 Deadlifts (225/185) 16 DB. Snatch (50/35) 24 ABMAT Sit Ups 3 Rope Climbs 25 Min Cap Shoutouts: Kelly H Bday. Tomorrow Justine R Bday Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March 17: Thursday Night Only: The […]
Strength: Death By Squat Clean @70%. 1, 2, 3, 4…10 (record when you fail) Repeat from 2.1.16 WOD: Chipper 20 Power Clean (135/95) 30 OHS (95/65) 40 KBS (70/50) 50 Front Squats (95/65) 60 Burpees *Record time 25 min cap Shoutouts: none Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March […]
Skill: Pistol WOD: 20 MIN Partner AMRAP 20 Cal Row 15 Alt Pistol (1 for 1) 10 T2B *Switch after every movement Shoutouts: None Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March 17: Thursday Night Only: The Open Viewing 16.1 16.2 16.3 16.4 March 25th, 2016: Friday Night Lights April 23, […]
Strength: Bentover Row, 4×8, Every 90 Sec WOD: Ladder 10-9-8-7-6-5-4-3-2-1 25 min on the clock: Chest to Bar Pull Ups Box Jumps (24/20) Floor Press (135/95) Record Time NFT 50 C2D Push Ups 50 HRPU Shoutouts:Virginia 2year anniversary. Karen Morris Bday Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March 17: […]
Strength: Front Squat, 4×8 @55%, 1 Sec Pause in the Hole, Every 90 Sec WOD: For Time 25 Min on the Clock (15-12-9-6-3) Thrusters (95/65) 10 HSPU Record Time Then into NFT 4×8 Barbell Bicep Curls 4×8 Dumbbell Bicep Curls Coaches: Please keep racks out or move to the side so they are accessible to […]
Plank Jacks WJR Hip Band Walk KB SDHP Renegade Push Up Burpee Tire Flip Rower 20:20 30:20 (2x) 30:20 (2x) Shoutouts: Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March 17: Thursday Night Only: The Open Viewing 16.1 16.2 16.3 16.4 March 25th, 2016: Friday Night Lights April 23, 2016: Battle […]
Strength: Deadlift, 80%, 4×5, every 2 min WOD: Fight Gone Bad Rope Climb Rower – Cal Slam Ball HRPU Alt. DB. Snatch (50/35) 3 rounds in total Shoutouts: Kenny Y 2 year anniversary, Ricky 1 Year Anniversary, Josh and Alex 2 year anniversary, Kelsey 4 year anniversary (sunday) Box News: Want to Improve your skills? Click Me […]
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