Daily WOD – Sep 17, 2016
Complete for time: 40 box jumps (24/20") 20 HSPU 30 box jumps (24/20") 15 HSPU 20 box jumps (24/20") 10 HSPU 10 box jumps (24/20") 5 HSPU WOD Notes: All totaled we have 50 handstand…
Daily WOD – Sep 16, 2016
Sumo Deadlift 1-1-1-1-1-1 Then 400m sled drag WOD Notes: Compare to 160422.
Make Up Day – Sep 15, 2016
Join us between 4:30 and 7:30 to make up one of the last 6 workouts. This week your choices are: For time: 10 cleans (135/95#), 50 sit ups, 8 cleans, 40 SU, 6 cleans, 30…
Daily WOD – Sep 14, 2016
Complete for time: 1 mile medball run (20/14#) then 8 rounds of: 10 wallballs (20/14# to 10/9') 1 rope climb WOD Notes: There will be a continuously running clock for this workout. As soon as…
Daily WOD – Sep 13, 2016
Snatch Balance 5x1 (50-60% of anticipated snatch max) Then Snatch 1-1-1-1-1-1 WOD Notes: As with any heavy snatch day, the primary goal is to learn to impart momentum on the bar using your hips. If you have…
Daily WOD – Sep 12, 2016
With a 15 minute continuously running clock, from 0:00 to 3:00, perform 3 rounds of: 3 pull ups 6 push ups 9 squats From 3:00 to 6:00, perform 3 rounds of: 4 pull ups 8…
Daily WOD – Sep 11, 2016
"Always Remembered" Teams of 2: 2001 meter row 4 rounds: 9 (9R/9L) weighted step ups (20/16") 11 bear complexes (155/105#, NTE 75%) RECORD TIME OPTIONAL Cash Out: 2977 meter row (in memory of the 2977…
Daily WOD – Sep 10, 2016
10R/10L KB arm bars Then Overhead Squat 1-1-1-1-1-1 WOD Notes: Compare OHS to 151024. Tri Notes: Anyone interested in the tri can meet up at the gravel lot on New Mill Rd in Oaks at…
Daily WOD – Sep 9, 2016
Complete for time: 10 cleans (135/95#) 50 sit ups 8 cleans (135/95#) 40 sit ups 6 cleans (135/95#) 30 sit ups 4 cleans (135/95#) 20 sit ups 2 cleans (135/95#) 10 sit ups WOD Notes: …
Make Up Day – Sep 8, 2016
Come in between 4:30 and 7:30 pm to make up one of the last 5 workouts. This week the choices are: Power clean 3-3-3-3-3 then 3x10 bent over rows Teams of 2 complete: 800m run,…