1-5-2017

1-5-2017

1-5-2017 A: Back Squat (~80% of 1RM) 3-3-3-3-3-3-3 15 minute time cap B: Hang Clean 5 reps Box Jump 6 reps Burpee 7 reps 7 rounds for time 20 minute time cap TSE: 185/123#, 30″/24″ RX: 135/95#, 24″/20″ SC: KB 32/24,...
11-22-2016

11-22-2016

Level I & Level II Odd: Strict Press (115/75) 3 reps Even: Dumbbell Row (70/40) 8 reps EMOTM 8 AMRAP 6 Thruster (95/65) 7 reps Box Jump (24″/20″) 7 reps Rest 4 min. AMRAP 6 Burpee 7 reps Box Jump (24″/20″) 7...

11-5-2016

Level I & Level II “TeamWod Saturday” Teams of 3 AMRAP 30 Station 1 Box Jump (24″/20″) 10 reps Toes to Bar 5 reps Station 2 Burpee 10 reps Thruster (45/35) 5 reps Station 3 Run 300m (20/14) with Medicine Ball *All teammates working at all times. Teammates cannot rotate stations until runner...

11-3-2016

Level I Power Clean + Hang Power Clean +Split Jerk (70%) 1-1-1-1-1 Level II Power Clean + Hang Clean + Spit Jerk (70%) 1-1-1-1-1 — Kettle Bell Swing (32/24) 10 reps  Wall Ball (20 to 10′ / 14 to 9′) 10 reps Box Jump (24″/20″) 20 reps AMRAP...

10-28-2016

Level I & Level II Deadlift 3 3 3 3 3 (at 70%) —  Thruster (95/65) 10 reps Toes to Bar 10 reps Shoulder to Overhead (95/65) 20 Reps Box Jump (24/20) 25 Reps Amrap 12...