Author Archive

7.20.18

Happy Birthday Lisa! For Time: 7 Manmakers 50/35 200m Run 40 Wall Balls 7 Manmakers 50/35 200m Run 40 T2B 7 Manmakers 50/35 200m Run 40 KB Swings 24/16 7 Manmakers 50/35 200m Run 40 Sit ups (feet anchored on DB's) 7 Manmakers 50/35 200m Run 40 Front Squats (w/ DB's) 35 Min Cap  

07.19.18

Warm-Up: With Partner  3x Each: Partner A: Row 200 M, Partner B hold plank WOD: For Time 10,9,8,7….1 Over Unders Power Cleans (135/95) Shoulder 2 Overhead (135/95)   Cool Down: 50 Push Ups

7.18.18

SWOD: 10 min EMOM 3 Snatches (Power or Squat) WOD: 3 Rounds for Time: 12 DB Snatches 50/35 Left Arm 12 1 arm OH Squats Left Arm 8 L – Pull ups 12 DB Snatches 50/35 Right Arm 12 1 arm OH Squats Right Arm 8 L – Pull ups Cool Down: 4 Rounds 15 Sec Flutter […]

7.17.18

SWOD: 9 min EMOM -3 backsquats @ 80-85% WOD: 2 Rounds for Time  50 thrusters 95/65 50 burpees to 6" target COOL DOWN: 50 sit ups 

7.16.18

Warm Up: Ladders 4x20yds WOD: 7 Min Amrap (0-7 on the clock) 25 Wall Balls 50 Double Unders 7 min EMOM (7-14 on the clock) 2 Squat Cleans (70-80%) 7 min Amrap (14-21 on the clock) 7 HSPU 14 Russian KB Swings 32/24 7 min EMOM (21-28 on the clock) 2 Squat Cleans (70-80%)

7.16.18

Warm Up: Ladders 4x20yds WOD: 7 Min Amrap (0-7 on the clock) 25 Wall Balls 50 Double Unders 7 min EMOM (7-14 on the clock) 2 Squat Cleans (70-80%) 7 min Amrap (14-21 on the clock) 7 HSPU 14 Russian KB Swings 32/24 7 min EMOM (21-28 on the clock) 2 Squat Cleans (70-80%)

7.13.18

WOD: "Liam" Run 800m w/ plate 45/35 Then… 100 T2B 50 Front Squats 155/105 10 Rope Climbs Partition as needed Then… Run 800m w/ plate 45/35 30 Min Cap

7.12.18

warm up: 3x for quality 10 reverse lunge steps, 10 good mornings, 25 speed skaters  wod: For total reps 3x  2min on/1 off run 200m then MAX push ups on DBs 3x 2 on/1 off 20/15 cal airdyne then MAX lunge steps  3x 2 on/1 off  20/15 cal row then MAX bupees over bar    […]

7.11.18

Warm up: 4x20yd Ladders WOD: For Time: 100 Double Unders 21 Snatch 95/65 21 Ring Dips 100 Double Unders 15 Snatch 135/95 15 Ring Dips 100 Double Unders 9 Snatch 165/115 9 Ring Dips 100 Double Unders Cool Down: Hamstring/calf stretching

7.10.18

Happy Birthday Debbie! SWOD: 9 min EMOM 3 jerks from the ground 65-75% WOD: For Time 100 ft Handstand Walk 20 Thrusters 135/95 75 ft Handstand Walk 15 Thrusters  50 ft Handstand Walk 10 Thrusters 25 ft Handstand Walk 5 Thrusters (20 min cap) Cool Down: 500 m row