2018 11 18
Fitness and Sport Conditioning Teams of 3 3 Rounds: 4 Minute Row for Calories 3 Minute Bike for Calories 2 Minute Burpees (fitness) Over Rower (sport)
2018 11 17
Clean & Jerk Complex Work up to a Moderate/Heavy Complex 1 Squat Clean + 3 Front Squats + 1 Split Jerk Fitness Conditioning 10 min AMRAP 5 Pull Ups 15 Box Jump Overs 24/20″ 10 Thrusters 75/55 Sport Conditioning 10 min AMRAP 5 Bar Muscle Ups 15 Box Jump Overs…
2018 11 16
Handstand Walk Practice 10 Minutes Fitness Conditioning 4 Rounds: 21 Deadlifts (135/95) 150′ Walking Lunge 9 Dumbbell Strict Press (35/25) Sport Conditioning 4 Rounds: 21 Deadlifts (155/105) 150′ Walking Lunge 9 Strict Handstand Push-ups or DB Strict Press (50/35)
2018 11 15
Fitness & Sport Conditioning Teams of 2 10 Rounds For Time (5 Each): 400 Meter Run 12 K2E (fitness) Toes to Bar (sport) Switch After Completing Full Rounds
2018 11 14
Strict Gymnastics AMRAP 5 at Each (10 Minutes Total): 1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups 2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows Fitness Conditioning For Time: 21 Hang Power Cleans (95/65) 21 Burpees 200 Single Unders 15 Hang Power…
2018 11 13
Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts) Fitness Conditioning 5 Rounds For Time: 20/14 Calorie Row 10 Thrusters (75/55) Sport Conditioning 5 Rounds For Time: 20/14…
2018 11 12
2018 11 11
Since Veterans Day is Sunday we will honor it a day early. “ARMISTICE” MEMORIAL WOD AMRAP in 11 minutes 11 Power Cleans (135/95 lb) (95/65) 11 Burpees Over the Bar (Burpees) 19 Deadlifts (135/95 lb) (95/65) 18 Pull-Ups …
2018 11 10
Clean and Jerk Skill On the Minute x 5: Power Clean + Hang Squat Clean + Split Jerk (60-63-65x3) Directly Into… On the Minute x 5: 2 Squat Cleans + 1 Split Jerk (70) Fitness Conditioning AMRAP 7: Wallballs (14/10) On the Minute: 7 Deadlifts (155/105) Sport Conditioning AMRAP 7:…
2018 11 09