Thursday, October 23rd, 2014

Workout of the Day Clean Find your 1 rep max. then Complete For Time: 15, 12, 9 Front Squat C2B pull ups 200m run between rounds and to finish LEVEL 1: 65#/45#, banded pull ups or ring rows LEVEL 2: 95#/65#, banded pull ups LEVEL 3: 115#/75#   Post your TIME to the Whiteboard.

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Saturday, October 18th, 2014

Workout of the Day Partner WOD Complete For time: Run (medicine ball), 20/15 lbs, 400 m (both athletes) Then, 4 rounds of: 10 Kettlebell Swings, 53/35 lbs 15 Medicine Ball Cleans, 20/14 lbs 20 Kettlebell Push Press, 53/35 lbs 15 Push-up  Then,  Run (medicine ball), 20/15 lbs, 400 m (both athletes) Teams of 2 athletes…

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Friday, October 17th, 2014

Workout of the Day Forward Rolls Handstand to forward rolls then “Air Force”  Complete the following: 20 thrusters 20 sdlhp 20 push jerks 20 oh squats 20 front squats **Every minute on the minute complete 2 burpees over barbell :)** LEVEL 1: 65#/45# LEVEL 2: 75#/55# LEVEL 3: 95#/65# Compare to February 11th. Post your…

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Tuesday, October 14th, 2014

Workout of the Day Sumo Deadlift High Pull Find your 5 rep max. then 6min AMRAP: 8 Deadlift (225/155) 8 T2B LEVEL 1: 115#/85#, K2N LEVEL 2: 185#/115#, K2E LEVEL 3: 225#/155#, T2B Rest 3min 6min AMRAP: 8 STOH (115/75) 8 Box Jump (30/24) LEVEL 1: 75#/45#, 20″/12″ LEVEL 2: 95#/55#, 24″/20″ LEVEL 3: 115#/75#,…

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