Daily WOD – Jun 27, 2015
Complete for time: 50 burpees 50 deadlifts (135/95#) 50 wallballs (20/14# to 10') 50 push ups 50 slam balls (40/30#) 5 rope climbs WOD Notes: This is designed to be a medium length chipper in…
Daily WOD – Jun 26, 2015
"Olympic Total" Snatch 1-1-1-1-1-1 Clean and Jerk 1-1-1-1-1-1 WOD Notes: Compare snatch to 150221. Compare clean and jerk (and olympic total) to 141104.
Make Up Day – Jun 25, 2015
Come in today between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: AMRAP in 8 minutes of 10 back squats (135/95#), 10 push ups. Rest 5…
Daily WOD – Jun 24, 2015
AMRAP in 20 minutes of: 400m run 10 power clean and jerks (135/95#) WOD Notes: The goal today is metcon all the way. You should be striving to complete the round of clean and jerks…
Daily WOD – Jun 23, 2015
5 rounds (not for time) of: Max consecutive front squats (75% 1RM) Max consecutive toes to bar Rest 2-3 minutes WOD Notes: This is meant to be a strength day... go heavy! You should be targeting…
Daily WOD – Jun 22, 2015
With a partner complete 2 rounds for time: 1000m row 50 DB thrusters (30/20#) 30 pull ups WOD Notes: Partners may switch at any time and you do not need to share the work evenly.…
Football WOD – Jun 21, 2015
Complete 6 rounds for time of: 7 KB swings (88/62#) 21 double unders 20 yd bear crawl WOD Notes: Feel free to use a heavier bell and use the Russian technique if you do not…
Daily WOD – Jun 20, 2015
10R/10L KB arm bar (53/35#) Then Overhead Squat 1-1-1-1-1-1-1 WOD Notes: Today we are establishing a new 1RM overhead squat. Athletes with shoulder limitations should front squat instead. For a video demonstration of a KB arm…
Daily WOD – Jun 19, 2015
AMRAP in 8 minutes of: 10 back squats (135/95#) 10 push ups Rest 5 minutes AMRAP in 8 minutes of: 5 power snatches (135/95#) 10 burpees Valley Forge Notes: The Valley Forge WOD is Saturday (tomorrow) at…
Make Up Day – Jun 18, 2015
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Deadlift 5-3-3-2-1-1 then 3x10R/10L walking lunges (30% 1RM deadlift) Complete 4 rounds for max reps…