Daily WOD – May 13, 2016
Complete for time: 3 rounds of Cindy 50 wallballs (20/14# to 10/9') 3 rounds of Cindy 50 box jumps (24/20") 3 rounds of Cindy 50 burpees 3 rounds of Cindy WOD Notes: A round of…
Make Up Day – May 12, 2016
Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: thruster 3-3-3-3-3 then 800m run 20 reps for time of: deadlifts (275/185#), burpees, OHS…
3rd Annual Battle for the Iron Phoenix!
There have been many questions about the Battle for the Iron Phoenix this year and I wanted to take the time to address some of them. When is it? Saturday, May 21st. I'm hoping to…
Daily WOD – May 11, 2016
High hang snatch 5x2 (50% 1RM snatch) Then Snatch 1-1-1-1-1-1 WOD Notes: For the high hang snatches, we will be starting with a vertical torso (as opposed to hip hinging over the bar to start). …
Daily WOD – May 10, 2016
AMRAP in 11 minutes of an ascending ladder by 3's of: back squats (155/105#) Complete a 30 yd farmer carry after each set AHAP. Then 500m row WOD Notes: The back squat workout will be…
Daily WOD – May 9, 2016
Partner Interval 20 rounds (10 each) for time of: 5 toes to bar 10 DB power snatches (70/50#, 5Rt/5Lt) 20 double unders WOD Notes: For this workout, one partner will complete a full round of 5/10/20…
Daily WOD – May 8, 2016
AMRAP in 12 minutes of: 3 hang power cleans (195/125#) 6 front squats (195/125#) 200m run WOD Notes: Compare to CFFB on 160415.
Daily WOD – May 7, 2016
Complete for time: 20 deadlifts (275/185#) 20 burpees 20 overhead squats (115/75#) 20 burpees 20 chest to bar pull ups 20 burpees 20 box jumps (30/24") 20 burpees 20 DB cleans (45/30#) 20 burpees WOD…
Daily WOD – May 6, 2016
Thruster 3-3-3-3-3 Then 800m run for time
Make Up Day – May 5, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Complete 10 rounds for time of 3Rt/3Lt Turkish get ups and 1 rope climb Max…