Monday November 30th, 2015

Retest Double Under Challenge 7min AMRAP New Challenge: 1RM OHS 15min to establish Retest in 2 months METCON 20-10-5 OHS [...]

Saturday November 28th, 2015

Strength 15 min to find 1 rep max back squat 2 fails= [...]

Friday November 27th, 2015

In teams of two, complete for time 50 Cals Row 50 deadlifts 155/105 50 Cals  50 front squats (95/65) 50 cals 50 HR push-ups 50 cals 50 [...]

Wednesday November 25, 2015

STRENGTH Clean 5x2 Every 2:30 Increase Weight METCON 25 HSPU 50 T2B 75 Push Press [75/55#] 1k [...]

Tuesday November 24, 2015

SKILL NOT FOR TIME 4 Sets 12 Pistols 50fit Handstand Walk METCON 10-1  Front Squat [185/105] 1-10 Burpee Box Jump Over [...]

Monday November 21st, 2015

STRENGTH Push Press 5x3 Inc. Wt. Every 2min METCON 5RFT 7 Power Snatches [135/95#] 35 [...]

Saturday November 19, 2015

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Friday November 18,2015

STRENGTH Front Squat 5x3 @80-85% Every 2min METCON 100 KBS [53/35#] *20 DU’s every time you break* ACCESSORY 3 Sets 12 DB Shoulder Press 25 Band [...]

Thursday November 18, 2015

OPTIONALMETCON “Brenton” 5 RFT  100ft Bear Crawl 100ft Broad Jump STRENGTH Hang Snatch 5x3 Every [...]

Wednesday November 17, 2015

STRENGTH Bench 3x8 Every 2min Same Wt.  METCON 3 RFT 3 RCs/18 Rings Rows 12 OHS [115/75#] 24 [...]