8-12-2015

8-12-2015

Level I Deadlift (80%) 5 x 3 — Box Jump (30 in / 24 in) 30 reps Push Press (135 / 95) 21 reps Double Under 100 reps For time Level II Power Clean (85% 3RM) 4 x 3 — Box Jump (30 in / 24 in) 30 reps Push Press (135 / 95) 21 reps Double Under 100 reps For...
6-27-2015

6-27-2015

Level I & Level II “Fight Gone Better” Wall Ball (20 / 14) 1 min Power Clean (95 / 65) 1 min Box Jump (20 / 16 in.) 1 min Push Press (75 / 53) 1 min Row (Calories) 1 min Rest 1min 3 rounds for max reps In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. All Level athletes compare to...
5-2-2015

5-2-2015

Level I & Level II “McGhee“ Deadlift (275 / 185) 5 reps Push Up 13 reps Box Jump (24 / 20 in.) 9 reps AMRAP in 30 min Level I athletes compare to 11-19-2014 Level II athletes compare to...

12-31-2014

What are your goals for 2015? Let’s hear ALL about the BIG things you guys have in store for the NEW YEAR!!! Level I Strict Press (85%) 6 x 2 — Row 150m Box Jump (24 / 20 in.) 6 reps Burpee 9 reps AMRAP in 15 min Level II Bench Press 3 3 3+ (at 75% – 80% – 85% 1RM) — Row 150m Box Jump (24 / 20 in.) 6 reps Burpee 9 reps AMRAP in 15 min...

12-10-2014

Level I Strict Press (M.E.) 3 2 1 1 1 Compare to 10-29-2014 — Row 200m Box Jump (20 / 16 in.) 12 reps Push Press (95 / 65) 9 reps 4 rounds for time Level II Strict Press (M.E.) 3 2 1 1 1 Compare to 5-17-2014 — Row 200m Box Jump (24 / 20 in.) 12 reps Push Press (135 / 95) 9 reps 4 rounds for time...