Daily WOD – April 1, 2015
"Open 14.5" Complete for time 21-18-15-12-9-6-3 reps for time of: Thrusters (95/65#) Bar facing burpees April Fools! AMRAP in 9 minutes of: 15 KB swings (53/35#) 30 double unders WOD Notes: Compare to 140328. GET…
Daily WOD – Mar 31, 2015
EMOM for 20 minutes of: hang power clean hang clean WOD Notes: Aim for 80% of your max hang clean or hang power clean, whichever is the limiting factor.
Football WOD – Mar 29, 2015
5 rounds of: Wall climb, 30 seconds 30 second rest Russian KBS (70/53#), 30 seconds 30 second rest Russian twist (45/25#), 30 seconds 30 second rest WOD Notes: Go HARD during each 30 second work…
Daily WOD – Mar 28, 2015
Bench Press 5x3 (70-80%, 3 second eccentric) Then 3x max effort banded push ups Reminder: Today at 11:30, massage therapist Mark Liskey will be coming in to give a FREE 45 minute self massage clinic using lacrosse…
Open WOD – Mar 27, 2015
"15.5" 27-21-15-9 reps for time of: Row (1 cal=1 rep) Thrusters (95/65# or 65/45# for teens) WOD Notes: The scaled version of this workout will have thrusters at 65/45#). Community Notes: If you are…
Make Up Day – Mar 26, 2015
Come in tonight between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "15.4" handstand push ups ascending by 3's, power cleans ascend by 3's after every…
Daily WOD – Mar 25, 2015
Tabata: sledge hammer swings (4 rounds each hand) keg/stone to shoulder 5/10/15 yd shuttle run Russian twists (25/15#) Total reps completed will be recorded. Mobility Notes: Massage therapist Mark Liskey will be coming in this…
Daily WOD – Mar 24, 2015
Complete 5 rounds for time of: 30 box jumps (24/20") 20 toes to bar 10 ring dips WOD Notes: There will be a 25 minute cap on this workout. Scaling to 20-10-5 or 3 rounds…
Daily WOD – Mar 22, 2015
Split Jerk 8x1 (2@80%, 2@85%, 2@90%, 2@95%) Then 500m row for time Open Notes: Remember to submit your 15.4 score by 8:00 tonight!