W.O.D.

  • 7.3.15

    Regular hours today.  Everyone have a safe & fun 4th of July!!!  Thank you to all of our soldiers & veterans for all of your sacrifice and dedication to our great country!

    Conditioning

    21-15-9-15-21:

    Wall Ball, 30/20

    Box Jump, 24/20

    200m Run after every round


  • 7.2.15


  • Max effort 50 Burpees for time
  • Work up to heavy snatch
  • Max effort 1 mile run

  • 7.1.15

    Strength
    work up to a heavy Push Press + Push Jerk + Split Jerk

    EMOMx12
    4 rounds of:
    Min 1: 8 Deadlifts – you choose the weight
    Min 2: 40 second Plank Hold on elbows
    Min 3: 40 Double unders


  • 6.30.15

    A. 8x200m Sprints - Rest approximately 1 minute between runs

    - Rest - 3 Minutes

    B. Max Effort - 50 Slamballs for time 30/20

    - Rest 3 Minutes

    C. Max Effort - 50 Wallballs for time 30/20

    - Rest 3 Minutes

    D. Max Reps - Bench - 135/85


     


  • 6.29.15

    A. Week 4 Pull-up Challenge - 5x8 Strict Pull-ups

    B. “Carson”

    12 Minute AMRAP

    9 Toes 2 bar

    6 Burpees

    3 Power Cleans 185/135

    * Coach Carson's last day of coaching will be today.  He will be moving to Denver Wednesday morning.  Make sure you swing by and say goodbye if you get a chance.


  • 6.26.15

    1.  Barbell Conditioning
    Teams of 3:
    A. AMRAP 7 of Strict Press:
    50 reps at 95/65
    50 reps at 115/80
    AMRAP at 135/95

    3 min Rest

    B. AMRAP 7 of Front Rack Step Out Lunges:
    50 reps at 115/75
    50 reps at 135/95
    AMRAP at 155/105

    3 min Rest

    AMRAP 7 of Push Press:

    50 reps at 135/95

    50 reps at 155/105

    AMRAP at 185/135


  • 6.25.15

    1. Snatch
    EMOMx5: 5 TnG Squat Snatches, across – you choose the weight

    2. “Helen”

    3RFT

    400m Run

    21 KBS 53/35

    12 Pull-ups


  • 6.24.15

     Conditioning: 

    5 Rounds for time

    15 Toes to bar

    200m Run

    25 Slamballs 30/20

     

  • 6.23.15

    1. Clean and Jerk
    EMOMx10: 2 Reps, climbing

    1. Conditioning
    “Grace”
    30 Clean and Jerks, 135/95


  • 6.22.15

    Week 3 Pull-up Challenge: 5x7 Strict Pull-ups

    Conditioning
    100 Wall Balls, 20/14
    75 Deads, 185/135
    50 GHDSU
    25 Bar Muscle ups


  • 6.21.15

    Rest Day!  -  Happy Father's Day!  

    Give thanks to the Lord, for He is good, His love endures forever! - 1 Chronicles 16:v34


  • 6.19.15

    12 Minute AMRAP

    10 Wallballs 20/14

    10 KB Snatch 53/35 (5 on each side)

    10 Push-ups


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