1.27.15

Rett

For Time: RX 800m Run 21 Shoulder Press (95/65) 800m Run 21 Push Press 800m Run 21 Push Jerk ADV 800m Run 21 Shoulder Press (75/55) 800m Run 21 Push Press 800m Run 21 Push Jerk BEG 600m Run 21 Shoulder Press (55/35) 600m Run 21 Push Press 600m Run 21 Push Jerk Your Running […]

1.26.15

Becker

EMOM 10 mins 1 Snatch, 1 Hang Snatch, 1 OHS @ 70% 15min AMRAP: RX 20 KB Swing (53/35) 40 DU 20 KB Snatch (ea side) 40 DU 20 KB Sit-Ups 40 DU ADV 20 KB Swing (44/26) 20 DU or 120 Single Unders 20 KB Snatch (ea side) 20 DU or 120 SU 20 […]

1.23.15

Scott

Strength: Clean 7 x 2 Touch and Go @ 85% For reps, w/ a partner: RX 1min Clean (135/95) 1min Burpee 2min Clean 2min Burpee 3min Clean 3min Burpee ADV (95/65) BEG (65/35) **Alternate Each movement w/ partner will be a 24 min WOD**  Fitness for All Just more than a year ago, Daniel Casey couldn’t […]

1.22.15

Misty

EMOM 10 Mins: Push Press (3 reps @ 75%) 5 Rounds for Time: RX 10 Push Press (95/65lbs) 10 Box Jumps (24/20) 2 Rope Climbs (can scale up to Legless) ADV 10 PP (75/55lbs) 10 Box Jumps (20/16) 1 Rope Climb/ 3 Progressions BEG 10 PP (65/35lbs) 10 Box Jumps (16/12) 2 Rope Climb Progressions […]

1.21.15

Scott D

Strength Deadlift 5 x 5 Tabata :20 on /:10 off for 8 Intervals: Cycle (calories) Hip Extensions Row (calories) Weighted Plate Lunge @ chest (45/35lbs) Scale weight on lunges as needed Score is lowest number of reps per movement The Hip Extension Make sure to watch BOTH videos. The Technique Commom Faults

1.20.15

David R

14 min Alternating EMOM Back Squat 2 reps @ 85% 5 Strict HSPU 4 Rounds, Each for Time: Run 200m 1 Sled Pull (w/ climbing rope (225/180lbs) Start each round @ 4 min Scale sled weight as needed Do You Need to Turn Your Thermostat Down The cold temperatures, it turned out, changed the men’s […]

1.19.15

Amy

“Angie” For Time: RX 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats 30min Time Cap ADV Use band for assistance Use a box for push-ups *Can Use sets of 25 reps 25min Time Cap BEG Can break into sets of 10 of each movement 20min Time Cap Retest from 1.27.14 WEEKLY WOD UPDATE SHOW…   […]

1.16.15

Matt C.

Strength: OHS 5 x 3 @ 80% 4 Rounds Each, w/ a partner: RX 10 OHS (95/65) 10 Wt’d Box Step Ups (53/35lbs on 20″) ADV 10 OHS (75/55) 10 Wt’d Box Step Ups (35/26lbs on 16″) BEG 10 OHS (45/25) 10 Wt’d Box Step Ups (20/10lbs on 12″) Alternate Rounds Cash out: 2 Rounds Each […]

1.15.15

jennifer d

2 Rounds For Time: RX 100 DU 50 Russian KBS (70/53) 40 Box Jump Overs (24/20) 400m Run 30 Mountain Climbers (L/R counts as 1) 20 GHD Sit-Ups 100 DU 30min TIME CAP ADV 50 DU or 300 SU 50 Russian KBS (53/35) 40 Box Jump Overs (20/16) 400m Run 30 Mountain Climbers (L/R counts […]

1.14.15

Brittony AOM

Strength: Clean and Jerk 1 Rep every :30 for 10 mins @ 80% 5 Rounds for Time: RX 10 Thrusters (95/65) 10 Push-ups 10 Toes to Bar ADV 10 Thrusters (75/55) 10 Push-ups (Use a box if needed) 10 Knees to Chest BEG 7 Thrusters (45/25) 7 Push-ups from a Box 7 Knees to Hips Athlete […]