4 RFT

Wednesday, October 29, 2014 4 Rounds for Time: 10 Deadlifts(225,155)(185,135)(135,95)(95,55) 10 Burpee Box Jumps (24,20)(step up) We have a little sprint wod for our Wednesday.  Stay tight on those deadlifts and push yourself hard to not stop...

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Pyramid Double Helen

Tuesday, October 28, 2014 For Time: 1200 Meter Run 63 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) 36 Pullups (banded)(ring row) 800 Meter Run 42 Kettlebell Swings 24 Pullups 400 Meter Run 21 Kettlebell Swings 12 Pullups This workout was first...

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Going Up!

Monday, October 27, 2014 With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75,45 (55,25)(35,15)(35,15) From 5:00-10:00 use 95,65 (75,45)(55,35)(45,25) From 10:00-15:00 use 115,85 (95,65)(75,55)(55,35)...

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40-30-20-10 with a Friend

Saturday, October 24, 2014 In teams of 2 complete: (One athlete works at a time) 40-30-20-10: Power Clean (95,65)(75,45)(55,35)(35,15) Box jump overs (24,20)(box step up/over) Immediately followed by 40-30-20-10: Overhead Squats Toes to bar (knee...

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Get it Done!

Friday, October 24, 2014 Front Squat: Build up to a new 1 rep max Then, For Time: 1 Mile run We are finishing out our week of testing squat maxes.  There were several back squat PR’s made on Monday.  Today we will be doing 1 rep front squat...

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The Three AMRAPS

Thursday, October 23, 2014 5 Minute AMRAP: 30 Power Snatches (95,65)(75,45)(55,35)(35,15) 30 Air Squats *Rest 3 minutes 5 Minute AMRAP: 20 Sumo Deadlift High Pulls 20 Kettlebell Swings (53,35)(44,26)(26,18)(18,13) *Rest 3 minutes 5 Minute AMRAP...

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Dip, Drive, Press!

Wednesday, October 22, 2014 Push Press: 3-3-3-3-3, build up to a heavy set of 3 Then, 3 Slow Rounds not for Time: 3 Strict Handstand pushups 6 Strict Toes to Bar 12 Air Squats 15 Calorie Row It has been a while since we push pressed for load.  We...

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