Wednesday, February 03, 2015

FOR QUALITY AND DIFFICULTY 6 Sets of: 6 Pistols (Lv 5 ADAP) 5 Box Jumps 50 Jump Rope 1 Jerk (climbing) *30 min cap FOR TIME 100 Hollow Rocks *5 min...

Tuesday, February 02, 2015

FOR TOTAL TIME 40 Cal Row (rest 2 min) 30 Cal Row (rest 1:30) 20 Cal Row (rest 1 min) 10 Cal Row (rest 30 sec) 10 Cal Row (30 sec) 20 Cal Row (rest 1 min) 30 Cal Row (rest 1:30) 40 Cal Row *25 min cap BENCHMARK FOR TIME 100 Burpees *10 min...

Monday, February 01, 2015

FOR TOP WEIGHT Build up to a heavy single round of the following complex: 1 Squat Clean 1 Shoulder to Overhead 1 Back Squat 1 Back Rack to Overhead *20 min cap *Compare to 11/02/15 FOR TIME 30 Rounds of: 1 Squat Clean (135/95) 1 Shoulder to Overhead 1 Back Squat 1...

Friday, January 29, 2015

FOR QUALITY 5 sets of: 10 Reverse Burpees onto a box (LOW) 5 Back Squats @80% of 1RM *20 min cap FOR ROUNDS+REPS 11 min AMRAP of: 2-4-6-8-10...etc Strict Press (75/55) Push Press Push Jerk Back...

Thursday, January 28, 2015

FOR TIME 45 Pistols 35 Situps (Lv 4/5 GHD Situps) 25 Front Squat 155/105 35 Situps (Lv 4/5 GHD Situps) 45 Pistols *22 min cap FOR TOTAL TIME 4x20 Calorie Row *1 min rest between rounds *10 min...

Wednesday, January 27, 2015

FOR QUALITY L1/2/3 do: 8RM Pullup (STR) L4/5 do: FOR TIME complete unbroken sets of pullups (61+) 21-18-15-12-9-6-3 *drop off bar between sets. If you drop off bar during a set, redo the set. *12 min cap FOR ROUNDS+REPS 8 min AMRAP of: 25 SDHP (75/55) 30 Air Squats 25...

Tuesday, January 26, 2015

FOR TIME 3 Rounds of: "Cindy" 5 Pullups 10 Pushups 15 Air Squats THEN "Isabel" 30 Snatches (115/75) THEN 3 Rounds of: "Cindy" THEN "Grace" 30 Clean and Jerks (115/75) *20 min cap FOR TOP WEIGHT 6x1 Hang Clean *15 min cap FRIDAY NIGHT LIGHTS Friday Night Lights kicks...

Monday, January 25, 2015

FOR TIME "Diane" 21-15-9 Deadlift (185/125) Handstand Pushup *10 min cap FOR TOP WEIGHT 7x1 Deadlift *25 min cap BLIZZARD BOWL Just a quick reminder that the Blizzard Bowl is the upcoming Saturday, January 30th. Due to this, there will be no Saturday AM Community WOD....

Friday, January 22, 2015

FOR TOTAL REPS 3 sets of Max Rep Bar Muscle Ups *10 min cap FOR TIME 12-9-6 Deadlift (225/155) Situp (Lv4/5 use GHD Situps) HSPU *12 min cap BAR MUSCLE UP TIPS: This is a great tutorial about the bar muscle up, but also about different body positions for gymnastics...

Thursday, January 21, 2015

FOR ROUNDS+REPS 15 min AMRAP of: 12 Pistols 10 Ring Dips 10 Medicine Ball Clusters FOR QUALITY On the Rower: 5 min @20 s/m 4 min @22 s/m 3 min @24 s/m 2 min @26 s/m 1 min @28...