Monday, October 6th, 2014

Workout of the Day Snatch Balance Find your 3 rep max. then Snatch Pull 5, 5, 5 then Snatch Grip Deadlift 5, 5, 5 then 8min AMRAP 1 Rope Climb 12 G2OH 200m Run Level 1: 15#/10#, modified rope climb on rig Level 2: 25#/15#, 10′ rope climb Level 3: 45#/25#   Post your Rounds to…

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Saturday, October 4th, 2014

Workout of the Day Team WOD Helen Meets Grace For time: Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups Run, 400 m 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups 30 Clean & Jerks, 135/95 lbs Teams of 2 athletes One partner works at…

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Friday, October 3rd, 2014

Workout of the Day Rope Climbs then Double Unders 5 ROUNDS 2 minute Ladder, 30 seconds REST between Rounds 5-10-15-20-25-30…etc **if you mess up in a round, e.g. round 15(reps) you only get to 13 before you fault…you must redo your set of 15 before moving onto 20’s. At the beginning of each 2 minute…

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HAPPY BIRTHDAY RALPH!!!

Workout of the Day Hang Power Clean Find your 5 rep max. 5, 5, 5, 5, 5 then “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups LEVEL 1:65#/45#, ring rows LEVEL 2: 85#/55#, banded pull ups LEVEL 3: 95#/65#, pull ups   Post your TIME to the Whiteboard.  

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Saturday, September 27th, 2014

Workout of the Day Team WOD:WOD 1: 12:00 AMcAP 3 Burpees 5 KB Swings (70#/53#) Row for calories In teams of two alternating EMOTM – score is total calories   Rest 2min   WOD 2: 5:00 AMRAP 1 Power Clean (95#/65#) 2 Lunges w/bar in front rack position 1 Push Press Alternate each round between…

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Wednesday, September 24th, 2014

Workout of the Day “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute. The clock does not reset or…

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