Monday, February 27, 2017

Strength 12 Min EOMOM: 0:00 - 3x @ 55% 2:00 - 3x @ 65% 4:00 - 2x @ 70% 6:00 - 2x @ 75% 8:00 - 1x @ 80% 10:00 - 1x @ 85% MetCon 4 Rounds: For Time 400m Row 30 Ab Mat Sit Ups 20 Power Snatches (95/65)(75/55)(45/35) *20 Min...

Thursday, February 23, 2017

Handstand Push Up Efficiency EOMOM for 12 Minutes: Submax HSPU *Choose a challenging number of UNBROKEN reps that you can maintain each set Row Pyramid 0:00-1:00 26 s/m 1:00-2:00 28 s/m 2:00-3:00 30 s/m 3:00-4:00 32 s/m 4:00-5:00 34 s/m 5:00-6:00 32 s/m 6:00-7:00 30...

Tuesday, February 21, 2017

Strength 10 Minute AEMOM: Even- 10 Alt. DB Walking Lunge (DB hang at side) Odd - 10 Alt. DB Snatch MetCon For Time: 21-15-9 Wallballs (20/14 to 10/9')(20/14 to 9/9')(10/8 to 9/9') TTB (As RX)(12-9-6)(Hanging Knee Raise) Cals on Assault Bike *10 Minute Cap Friday Night...

Monday, February 20, 2017

Strength Establish 3RM Overhead Squat *10 Minute Cap MetCon For Time: 50 Pull ups (As RX)(25 pull ups w/o band)(Ring rows or banded j-hook) 30 DB Thrusters (50/35)(35/20)(15/10) 1000m Row *12 Minute Cap Upcoming: Keep Saturday, March 18th at 11am on your calendar if...

Friday, February 17, 2017

16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 /...

Thursday, February 16, 2017

Accessory 5 Rounds NFT 5 KB Snatches (each side) 1 Turkish Get Up (Each Side) MetCon 3 Rounds: FOR TIME 24 Box Jumps (24/20)(20/16)(16/12) 18/12 Calorie Row 12 Deadlifts...

Wednesday, February 15, 2017

Strength Snatch Complex: 1 Low Hang Snatch + 3 Overhead Squats *Work up to a max complex within 8 minutes. MetCon 20 Minute AEMOM: Minute 1 - Cals on Assault Bike (12/8)(10/7)(8/5) Minute 2 - 50ft Overhead Walking DB Lunge (40/25)(30/15)(10/8) Minute 3 - TTB (10-15 as...

Tuesday, February 24, 2017

Part 1 12 Minute AEMOM: Even- 10 Burpees Odd - 10 DB Step Overs Part 2 - Hero WOD "JT" 21-15-9 HSPU Ring Dips Push-Ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who...

Monday, February 13, 2017

Strength 3 Position Clean + Jerk: High Hang, Above the Knee, Below the Knee Every 90 seconds for 5 rounds *Ascend in weight each round, working up to a max weight MetCon -Benchmark- 5 Min AMRAP Cal Row *Rest 5 Minutes, then...* -Benchmark- 2 Min. AMRAP Pull...