Monthly Archives: August 2016

Thursday 09/01

August 31st, 2016|

Thursday 09/01 8Min AMRAP 800m Run 30 Power Clean 155/105 *Time remaining max rep pull up *Score will be total reps(cleans + pull-ups)

Wednesday 08/31

August 30th, 2016|

Wednesday 08/31 Metcon Alternating OTM x 30: Odd Minutes – 15 Calorie Row Even Minutes – 15 Burpees Rx+ Snatch Complex Work up to a [...]

Tuesday 08/30

August 29th, 2016|

Tuesday 08/30 Metcon 5min AMRAP 30 Cal Bike(or row) 10 T2B 5min AMRAP 20 Cal Bike(or row) 15 KBS(70/53) 5min AMRAP 15 Cal Row 10 [...]

Monday 08/29

August 28th, 2016|

Monday 08/29 Strength Back Squat 4x6 (same weight for all sets & reps) Metcon 5RFT 15 Push Press(95/65) 12 Reverse Lunges(95/65) 9 Deadlifts(95/65) *Reverse lunges [...]

WOD UPDATE! | Friday 08/26

August 25th, 2016|

Friday 08/26 Metcon For Time: 21-15-9 TTB Row For Calories Rx+ For Time 10--->1 HSPU(unbroken sets) + 10 GHDSU b/t sets 3.  Skill Work For [...]

Thursday 08/25

August 24th, 2016|

Thursday 08/25 Open WOD 13.3 12min AMRAP 150 Wall balls (20 lbs to 10' target) 90 Double-unders 30 Muscle-ups

Wednesday 08/24

August 23rd, 2016|

Wednesday 08/24 1.  Deadlift Conditioning 7min AMRAP 20 Deadlifts, 155/105 20 Deadlifts, 185/135 Max Rep Deadlifts, 225/155 3min rest 2.  Press Conditioning 7min AMRAP 20 Push Press, [...]

Tuesday 08/23

August 22nd, 2016|

Tuesday 08/23 Metcon 20min AMRAp 15 Cal Row 15 Box Jump Overs, 24/20 15 KB Goblet Squats, 70/53 Rx+ 3 Giant Sets of: 30 GHDSU [...]

Monday 08/22

August 21st, 2016|

Monday 08/22 Strength Back Squat 3 x 6 (all sets same weight) Metcon 3RFT 400m Run 10 Clean & Jerks(135/95) Rx+ Snatch work up to [...]

August | Member Event | 2016

August 19th, 2016|

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