Trick or Treat?

Friday, October 31, 2014 “Trick or Treat” 20 Minute AMRAP: 31 Pushups 31 Wall Balls (20,14)(14,10)(10,6) 31 Double Unders (lat bar jumps)(62 Singles)(31 singles) 31 Push Presses (95,65)(75,55)(65,45)(55,35) 31 Walking Lunges 31 Power...

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A Benching EMOM

Thursday, October 30, 2014 Every Minute on the Minute(EMOM) for 15 Minutes: Minute 1: Bench Press- 5 reps at 70% 1 rep max Minute 2: Toes to Bar- 10 reps (knee raises)(abmat situps) Minute 3: Rest Repeat this cycle for 5 total rounds or 15...

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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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