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Saturday, October 1, 2016

Partner WOD
In teams of 2 as a relay tagging partner in and out:

10 Trashcan and back sprints
80 Wallballs (In sets of 20)
10 Wheelbarrows across room (5 each)
80 Squat Jumps (in sets of 20)
10 Trashcan and back sprints

Friday, September 30, 2016


Skill:  Pizza Squats

3 sets of 10 each side NFT

AMRAP 12

5 Power Snatch
10 Reverse Lunges w Barbell on Back

L3: 135/95
L2: 115/75
L1: Scale

Cashout:  3 x 1 min body weight bar hang

Thursday, September 29, 2016

Take 15 minutes to work the following Clean Complex

High Hang, Mid Thigh, Below the Knee

Build to a heavy.

WOD:

Every 90 seconds for 12 min (8 sets)

3 clean pulls + 3-5 tall box jumps
(Clean Pulls @ 95-105% 1RM Clean)

Wednesday, September 28, 2016


Hero WOD "Tommy Mac"

2 Rounds 4 Time

12 Burpees
12 Thrusters (115/75)

12 Burpees
12 Power snatches

12 Burpees
12 Push Jerks

12 Burpees
12 Hang Squat Cleans

12 Burpees
12 OHS

*30 min time cap

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

Tuesday, September 27, 2016

WOD: AMRAP 10

25 Kettlebell Swings
5 SHSPU
5 Strict Pullups

L3: 2/1.5
L2: 1.5/1
L1: Scale


Cashout:  400 meter heavy farmer carry.  Every time you put down weights complete 5 pushups on bells.  

September 26, 2016

Skill: "Get your Goat Monday"

Spend 10 min working on 1 of the following 4 skills of your choice:

Double Unders
Rope Climbs
TTB
Strict Muscle Ups

WOD
21-15-9 Squat Snatch

100-75-50 Double Unders

L3:  115/75
L2: 95/65
L1 Scale

September 24, 2016


Partner WOD: 

4 rounds of:
5 min max effort, 1 min rest of: 
Partner A – row for calories,
Partner B – AMRAP of
5 push ups,
10 KB swings,
20 double unders
Partners switch after the 1 min rest.
 Score: total calories and total amrap reps

September 23, 2016


Skill:  Russian Man Maker

WOD:  Chipper

60 Wallballs
50 Dumbbell Walking Lunges
40 Dumbbell Thrusters
30 Box Jump Overs (no weight)
20 Dumbbell Step Ups on Box
10 Russian Man Makers

L3: 35/25; 20/14
L2: 25/27.5 
L1: Scale

September 22, 2016


Mobility:  Accumulate 2 min at the bottom of a squat

WOD: 
5-4-3-2-1

Deadlift “Climbing”

Cashout:  
Sled Push  – Complete 10 one way sprint trips, as others work.

September 21, 2016


Skill:  Handstand Walks  Take appx 10 min to establish max distance unbroken HS Walk.   

WOD: 

21 Back Squat 
Run 200
21 Front Squat 
Run 400
21 OHS
Run 800

L3: BW, ¾ BW, ½ BW
L2: Scale
L1: Scale