Friday July 1, 2016

7 RFT 200m run 7 STRICT Pull-ups 7 Hang Snatches [...]

Wednesday June 29th, 2016

METCON D.T. 5 RFT 12 Deadlift [155/110#] 9 HP Clean 6 Jerks **In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting [...]

Tuesday June 28th, 2016

Linchpin 5.14.16 Every 3min for 10 Rounds 10 GHD Sit-ups 12 Push ups 10 Cals on Bike All out efforts each round Record times/highest time is [...]

Monday June 27th, 2016

STRENGTH Front Squats 5x2 Increase weight Every 2min   METCON 15-12-9-6-3 KBS 70/53 3-6-9-12-15 Burpee Pull-up 100ft bear [...]

Saturday June 25th, 2016

[...]

Friday June 24th, 2016

I. ReTest 1RM Back Squat 15min to establishII. 100 Burpees for [...]

Wednesday June 22nd, 2016

HERO WOD Lumberjack 20 20 Deadlifts 275/185 400m Run 20 KBS 70/45# 400m Run 20 OHS  115/75# 400m Run 20 Burpees 400m Run 20 C2B 400m Run 20 [...]

Tuesday June 21st, 2016

Skill EMOM for 10min 2 Rope Climbs   METCON 3 RFT 30 Double Unders  x3 Singles 100ft OH KB Lunge Waiter’s Carry  53/35#  **Swtich [...]

Monday June 20th, 2016

METCON Buy in: 1000m row 5 Rounds 20 T2B 20 Wall [...]

Saturday June 18th, 2016

Buy in 2k Row, switch every 500m 3 Rounds: 18 deadlifts (275/185) 20 strict or kipping HSPU Then, 3 Rounds: 10 Muscle Ups/30 Dips 18 Hang Snatch [...]