Monday 1/5/2015
1.Back Squat 3×3 @90% 2. For time 10-1 deads 225/155 1-10 hspu 3. 5 min weighted plank across
Welcome Jim
Please welcome one of our newest foundations graduates, Jim. Jim decided he is tired of yoyo fitness and wants to stay fit from now on. He is on his way, since his first session he pr’d his deadlift by almost 100 pounds! His cardiovascular compacity has sky rocketed. Can’t wait to see what Jim will
1/2/2015 Comp WOD
“Spicy Tuna” 1. 4 min to complete 21 thrusters @135/95 21 TTB Rest 1 min 3 min to do 20 clean and jerks Rest 1 min 2 min to do 15 snatches Rest 1 min ME 1 min row for meters 2. 6×6 UG C2B rest :45 between sets 3. Tabatta weighted plank 4. 10-1
Friday 1/2/2015
“Spicy Tuna” 1. 4 min to complete 21 thrusters @135/95 21 TTB Rest 1 min 3 min to do 20 clean and jerks Rest 1 min 2 min to do 15 snatches Rest 1 min ME 1 min row for meters 2. 6×6 UG C2B rest :45 between sets 3. Tabatta weighted plank
Wednesday 12/31/2014 Comp WOD
1.Front Squat build to a heavy 3 then hold that 4×3 2. “Cindy is Angry” 10 amrap 5 strict pullups 10 pushups 15 goblet squat 35/26 3. Back rack jerk 15 min work to a heavy 3 rep 4. For time 5×30 Uunbroken wallballs 20/14
Wednesday 12/31/2014 Comp WOD Read More »
Wednesday 12/31/2014
1. Front Squat build to a heavy 3 then hold that 4×3 2. “Cindy is Angry” 10 amrap 5 strict pullups 10 pushups 15 goblet squat 35/26
Wednesday 12/31/2014 Read More »
Tuesday 12/30/2014 Comp WOD
1. Fitness testing 400m ball run ME pullups ME pushup ME in :60 situps Tabata air squats Score lowesr round 2. Emomx15 Min 1: 15 bj step down Min 2: 30 du’s Min 3: 10 K2E Comp 3.5×3 bench press 4.SA DB row 8 reps 4 sets
Tuesday 12/30/2014 Comp WOD Read More »
Tuesday 12/30/2014
1.Fitness testing 400m ball run ME pullups ME pushup ME in :60 situps Tabatta air squats Scoring lowest round 2.Emomx15 Min 1: 15 bj step down 24/20 Min 2: 30 du’s Min 3: 10 K2E
Tuesday 12/30/2014 Read More »
Monday Comp WOD12/29/2014
1. Snatch x15 min work to heavy 3 2. 3 rep max Back Squat 3. 85% of 2. 4×3 4. 3 rft 25 thrusters 95/65 25 Cal row 5. 5x500m row rest 1:30 between
Monday Comp WOD12/29/2014 Read More »
