Friday 10.23.15

by | Oct 23, 2015 | WODs

Skill/Strength/Buy-in: Review Snatch, Clean & Jerk, and Thruster WOD: {partnered} 200 Double Unders 100 Air Squats 80 Sit-ups 60 Box Jumps 40 T2B 20 Power Snatches 95/65 15 Thrusters 115/75 10 Clean & Jerks 135/95 5 Rope Climbs HAPPY...

Thursday 10.22.15

by | Oct 21, 2015 | WODs

Skill/Strength/Buy-in: 4 sets 3 FS & 6 BS @ 85% of your 1RM Front Squat WOD: “Roy” {partnered} 5RFT 15 Deadlifts 225/155 20 Box Jumps 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special...

Wednesday 10.21.15

by | Oct 20, 2015 | Uncategorized

Skill/Strength/Buy-in: Pistol review WOD: 10 Calories on the rower 30 Burpees 20 Calories 20 Burpees 30 Calories 10 Burpees HAPPY WODDING!!

Tuesday 10.20.15

by | Oct 20, 2015 | WODs

Skill/Strength/Buy-in: 4 sets 3 FS / 6 BS @ 80% of your 1RM Front Squat WOD: Helen 3RFT 400m run 21 KBS 53/35 12 Pull-ups HAPPY WODDING!

Monday 10.19.15

by | Oct 18, 2015 | WODs

Skill/Strength/Buy-in: Rope Climb review WOD: “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 -Double Unders -Rope Climbs in between sets *SCALED: One Rope Climb in between each set of Double Unders *RX: Unbroken Double Unders or...