01162013
Strength: Clean and Jerk 20 min to establish a 1 rm For Time: 30 pushups 40 pull ups 50 swings 60 sit ups 70 Jump Tucks
View Article01172013
Make up testing or practice cleans Fitness: 3 rounds 7 Deadlifts 50%, 7 Push Press 50% Performance: 5 rounds: 7 Deadlifts 75%, 7 Push Press 75% Competition: 5 rounds: 7 Deadlifts 75%, 7 HSPU
View Article01182013
Strength: Floor Press 5 x 5 WOD: 20 min AMRAP 10 Overhead Press 15 Push Ups 25 Parallete Hurdles
View Article01182013 Olympic Class
“DT” 5 rounds 155 Deadlift 12 reps 155 Hang Power Clean 9 reps 155 Push Jerk 6 reps
View Article01192013
“Loredo” 6 rounds (teams if needed) 24 squats 24 push ups 24 Walking Lunges 400m Run
View Article01212013
Clean & Jerk: 1 RM testing WOD: 5 min AMRAP 15 box jumps 15 push ups Rest 5 min 5 min AMRAP 15 Wall balls 15 pull ups
View Article01222013
Snatch 1RM 10 min AMRAP (F:1/.5, P:1.5/1, C:2/1.5) 5 single KB Thruster 10 Mountain Climbers 20 KB Swings
View Article01252013
5×5 Deadlift 70% 1rm 5 rounds for time 25 Overhead Walking Lunges 45/25/10 15 Toes To Bar 50 Double Unders
View Article01262013
“Tabata something else” 20 seconds on, 10 seconds off for 8 rounds each Pull Ups Push Ups Sit Ups Squats
View Article01282012
Strength: Thruster 5×3 @85% And Endurance: 2K row or 1 Mile run And WOD: 10 min AMRAP Bear Crawl 50 m Deadlift 10 reps @50% Rest 30 sec
View Article01292013
Strength: Muscle Up Practice Skill: Snatch WOD: 9 min AMRAP 3 HSPU 6 Snatch 9 Box Jump
View Article01302013
*5 & 6 am classes are cancelled today due to all the tornado warnings tonight . Please rest up. Sorry for any inconvenience Filthy Fifty in reverse (51 for Judy) For time: 50 Box jump, 24...
View Article01312013
Strength: Back Squat 5×5 @70% WOD: 3 rounds for time 3 Overhead Lunges 20 Push Ups 10 TTB
View Article02012013
Strength: Push Press 5×5 70% Skill: Hang Clean WOD: 12 min AMRAP 3 Hang Cleans 6 Thrusters 9 Bent over Rows *Each set must be unbroken. 5 burpees for each time you set the bar down in a set. Perform...
View Article02022013
Team WOD: In teams of 3, complete the following for time 400 Single Jump Ropes 100 Wall Balls 200 Burpees 300 KB Swings 400 Sit Ups 500 Squats 400 Single Jump Ropes
View Article
