11-5-15
WOD AMRAP 12 9 Kettlebell swings 55/70 7 Overhead squats 65/95 20 double unders STRONG Snatch grip deadlift 10-8-6
View Article11-6-15
WOD 8 minutes Row 1000 m Then as many burpee box overs (24″) as possible in the remainder of time.
View Article11-9-15
STRONG Max pull ups in 3 minutes WOD 11-9-7-5-3 Kettlebell swings 55/70 Thrusters 65/95 Bar facing burpees
View Article11-11-15
Thank a veteran today! WOD AMRAP 17 11 Wall balls 14/20 Run 100 m 11 Sandbag clean to back squat 35/55 Run 100 m
View Article11-12-15
WOD 10,9,8,7,6,5,4,3,2,1 Kettle bell snatch (each arm) 35/55 Overhead squat 65/95
View Article11-16-15
Warm up and Volume Box plyos 80 toes to bar WOD AMRAP 12 8 Box jumps 28/36 12 Goblet walking lunges 35/55 Sprint 100 m STRONG Deadlift 5-5-5-5
View Article11-18-15
WOD AMRAP 5 7 Power cleans 95/135 7 Push ups Rest 2 min AMRAP 5 5 Hang Power Cleans 95/135 10 Abmat sit ups
View Article11-20-15
WOD 2 attempts For time: 30 Burpees STRONG Deadlift 3-3-3-3-3 Press 5-5-5 Push Press 5-5-5
View Article11-24-15
WOD 3 Rounds 1 minute max Front Squat 95/135 1 minute max Pull ups 1 minute max Med ball sit ups 14/20 1 minute max Push ups rest 1 minute STRONG Deadlift 5-4-3-2-1
View Article11-25-15
WOD Tiny Grace For Time: 30 Clean and jerks 65/95 Rest 5 min, Then… Tiny Karen For Time: 150 Wall balls 6/10 Then…Have a Happy Thanksgiving!
View Article11-30-15
STRONG EMOM 5 7 Overhead Squats rest 1 minute EMOM 5 7 Front Squats rest 1 minute EMOM 5 7 Back Squats Use approximately 65% 1RM for each lift. Welcome back Turkey Stuffers!
View Article12-1-15
WOD 5 RFT 10 Deadlifts 165/225 10 Box jumps 24/28 10 Kettlebell Push Press (each arm) 35/55
View Article12-2-15
Technique is key. Get really good at whatever you’re doing. WOD AMRAP 20 9 Push ups 9 Med ball sit ups 14/20 9Squats 18 Double unders STRONG Overhead squat (light and slow) 10-10-10
View Article
