Running Cindy

Tuesday, August 5, 2014 “Running Cindy” 20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats *After every 5 rounds completed, run 400 meters. Today’s wod is a running version of the classic benchmark “Cindy”.  For every...

Read more

Unbroken

Monday, August 4, 2014 Back Squat: 70%x3, 80%x3, 90%x3+ Press: 70%x3, 80%x3, 90%x3+ Then, 10 Minute AMRAP: 35 Unbroken Double Unders(140 singles)(70 singles) 10 Overhead squats w/2 sec pause in the bottom (45,35)(35,25)(25,15) This is the second...

Read more

Benchmark and Hero

Saturday, August 2, 2014 For Time:(25 min cap) “Partner Jackie” 1000 meter row 50 Thrusters(45,35)(35,25)(25,15) 30 Pull-ups Mark your time…then, “Partner Wittman” 7 rounds: 15 Kettlebell Swings(53,35)(44,26)(26,18)...

Read more

1 August

Friday, August 1, 2014 Deadlift: 65%x5, 75%x5, 85%x5+ Bench Press: 65%x5, 75%x5, 85%x5+ Then, 7 Minute AMRAP: Max rep wall Balls(20,14)(14,10)(10,6) Every minute on the minute, perform 5 deadlifts(225,155)(185,125)(115, 65) Nice work on...

Read more

Get Ahead

Thursday, July 31, 2014 For time:(15 min. cap) 20 Thrusters (95,65)(75,45)(55,25) 20 Hang Power Cleans 20 Push Press 20 Overhead Squats 20 Front Squats *Every minute on the minute, starting at the beginning, perform 5 burpees (T3-3 burpees)...

Read more

Build

Wednesday, July 30, 2014 Clean and Jerk Build up to a new 1 rep max Then, Pick a skill or skills to work on We have been doing a lot of positional and skill transfer work for both the snatch and the clean and jerk.  Today you will get a chance to...

Read more

Climb

Tuesday, July 29, 2014 4 Rounds for time: 10 Clean and jerks (135,95)(115,75)(55,35) 400 Meter run 3 Rope Ascents (15′), T2/3-10 pull-ups, 10 squats Its time to bring back some rope climbing to our week day wods!  We will have some time...

Read more