Blog Search

Sunday 5.28.17

By: 0

ACC 9-10am

Open Gym 10-12

Saturday 5.27.17

By: 0

Teams of 4-5:
5:00 at each station:
Prowler Push
Sled Pull
Ski Erg
Tire Flip
Yoke Carry/Farmers Walk

Friday 5.26.17

By: 0

Snatch
65%/4
70%/4
75%/4
80%/3
85%/3

Conditioning
3RFT:
400m Run
21 Burpees

Thursday 5.25.17

By: 0

Front Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1

Conditioning

2017 Brawl WOD 2

With a Partner complete

“Grace” 30 Clean and Jerks

“Fran” 21-15-9  Thrusters and Pullups

“Isabel”  30 Snatches

10 minute Time cap today 🙂

Wednesday 5.24.17

By: 0

Clean (Mid-thigh, off Blocks or from Hang)
60%/4
65%/4
(70%/4)3

Fitness Conditioning
AMRAP 13:
55/40 Calorie Row
55 Thrusters
55 Jumping Pull-ups or Ring Rows
55 DB Push Press

Sport Conditioning
AMRAP 13:
55/40 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU

 

Tuesday 5.23.17

By: 0

Back Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1

Fitness Conditioning
AMRAP 3:
12/9 Cal Row
12 Power Snatch
Rest 3:00
AMRAP 3:
12/9 Cal Row
8 Power Snatch
Rest 3:00
AMRAP 3:
12/9 Cal Row
4 Power Snatch

Conditioning
AMRAP 3:
12/9 Cal Bike
12 Power Snatch (95/65)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
8 Power Snatch (115/80)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
4 Power Snatch (135/95)

 

Optional Midline Conditioning
3 Rounds, NOT for time
20 GHDSU
10 Deadlifts (225/155#)

Monday 5.22.17

By: 0

Snatch (Mid Thigh Off Blocks or Hang)
60%/4
65%/4
70%/4

 

Fitness Conditioning
3 Rounds:
9 Power Cleans
15 Push-ups
21 Squats
200 Meter Run

Sport Conditioning
5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200 Meter Run

Sunday 5.21.17

By: 0

ACC – 9am-10am

Open Gym 10-12pm

Saturday 5.20.17

By: 0

We are CLOSED today!

Please come out and support as we are hosting the “Backyard Barbell Brawl” from 8:30-4

$5.00 Spectator Fee

Vendors present:

Lularoe

Territory (Power Supply)

Vigorous Apparel

Faith RX’d

Norse Strength

Kinetik Collective

Lifting Culture

Livesore Maryland

Friday 5.19.17

By: 0

“Murph Prep”

1 Mile Run
5 Rounds of “Cindy”

(5 Pullups, 10 Push ups, 15 Air Squats)
1 Mile Run