Author Archive

11.18.19

Warm Up:  3 Rounds  10 Air Squats 10 yard Bear Crawl 10 Sit Up WOD:  For Time Run 100m 10 DB Squats 50/35 10 Toes to Bar Run 200m 20 DBS 10 T2B Run 400m 30 DBS 30 T2B Run 200m 20 DBS 20 T2B Run 100m 10 DBS 10 T2B Cool Down: 4-5 Sets […]

11.18.19

Warm Up:  3 Rounds  10 Air Squats 10 yard Bear Crawl 10 Sit Up WOD:  For Time Run 100m 10 DB Squats 50/35 10 Toes to Bar Run 200m 20 DBS 10 T2B Run 400m 30 DBS 30 T2B Run 200m 20 DBS 20 T2B Run 100m 10 DBS 10 T2B Cool Down: 4-5 Sets […]

11.15.19

Warm up: Rowling WOD: 10 Rounds for Time: 2 Muscle Ups 2 Squat Snatch 155/105 10 Bar Facing Burpees 20 min Cap 135/95+2 min, 115/75+4 min, 96/65>+6 min, Strict Pull up +5 min  

11.14.19

warm up: ladders  wod: 5 rounds for time  50-40-30-20-10 sit ups w/ db's 50/35 10 yard fr lunge  50-40-30-20-10 10 yard fr lunge    cool down: 5x 30 speed skaters 

11.13.19

SWOD: 3 x Each 7 Strict Press  5 Push Press 3 Push Jerk 1 Split Jerk WOD: 14 min AMRAP 20 Deadlifts 225/155 10 SHSPU 20 Pistols 10 SHPSU Cool Down: 50 Sit Up

11.12.19

Warm up: 3 Rounds w/ partner: Plank/10 goblet squats + 10 box jumps WOD: 20 min EMOM Odd: 5 Burpee Box jumps + 3 Power Cleans Even: 30 Double Unders + 2 Squat Cleans @20 min – Run 1 mile for time Cool Down: 3x 20 flutterkicks + 20 Russian Twists

11.11.16

Veterans Day Three Wise Men Jeremy 4 min AMRAP 5 Hang Squat Snatch 135/95 10 Burpees Over Bar Ben 4 Min AMRAP 10 Power Clean 135/95 20 Pull Ups Beau 4 min AMRAP 15 Box Jump Overs 24/20 30 Wall Balls 20/14  

11.11.16

Veterans Day Three Wise Men Jeremy 4 min AMRAP 5 Hang Squat Snatch 135/95 10 Burpees Over Bar Ben 4 Min AMRAP 10 Power Clean 135/95 20 Pull Ups Beau 4 min AMRAP 15 Box Jump Overs 24/20 30 Wall Balls 20/14  

11.7.19

warm up: ladders 4×20 yards    wod: every 3 min for 7 rounds (21 min)  run 200m  7 power clean 135/95 10 burpees over bar    cool down: stretch

11.6.19

warm up: 2×10 yard death walk, 10 ring rows   wod: 28 min emom 15/12 cal row 5 deadlifts ahad  50 doubles  1-5 ring muscle ups (bar muscle ups, dips)   cool down: 50 sit ups