Month: August 2013

mmmmmmmmmm….. Strength: 10 Min EMOM Clean an Jerk 65% WOD: 12-9-6-3-1 Burpees Squat Clean Shoulder to Over Head Box Jump

Strength: TURKISH Get-Up 20 Minutes to establish heaviest Load! WOD: 20 Minute AMRAP 800 Meter Run Buy in 20 KettleBell Sumo Dead High Pull

Strength: Front Squat: 20 Reps @ 45% 15 Reps @ 55% 10 reps @ 65% 1 Rep @ 75% 1 Rep @ 85% WOD:

Strength: OverHead Squat 15 Mins to work up a 3rep Max WOD: run 100 Meter 30 Wall Ball 30 Toes 2 Bar 30 Power

Great Work to all The Athletes who competed this past weekend! Strength: ” Max Height Matty” 15 Mins to establish max Height Box Jump

Front Squat 3-3-3-1-1-1 85% – 90%-  95%- 100% WOD: 12 Min AMRAP 3 Clean and Jerk (155/105) 10 toes to bar 10 Pistols

Strength: 10 x 100 Meter Sprints rest 1 minute between each. WOD: 10Minute AMRAP 15 Hand Release Push Ups 10 DeadLifts (135/95) 15 Air

Strength: Press 3-3-3-1-1-1 WOD 6000lbs /4000lbs 53 Shoulder to over head @ (115#) Men 62 Shoulder To over head @(65#) Ladies as soon as

Strength: BACK Squat 3-3-3-1-1-1 85% – 90% – 95% – 100% WOD: 15 Minute AMRAP 30 Double unders 5 Thrusters (95/ 65) 10 Burpees

Strength: 3-3-3-1-1-1 SNATCH WOD: 30 wall Ball 30 Box Jumps 10 DeadLifts (135/95) 10 Power Cleans (135/95) 10 Push Jerks (135/95) 30 Box Jumps