Marston

Wednesday, October 12, 2016 “Marston” 20 Minute AMRAP: 1 Deadlift (405,285)(315,225)(225,185)(135,95) 10 Toes to Bar (knee raises)(abmat) 15 Bar Facing Burpees Special Warfare Operator 1st Class William Blake Marston, 31, of Concord...

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3 RFT

Tuesday, October 11, 2016 3 Rounds for Time: 15 Chest to Bar Pullups (chin over)(banded)(ring row) 30 Alternating One Legged Squats Today we are going to work towards mastering some more difficult bodyweight movements.  We will have many ways to...

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Double and Run

Monday, October 10, 2016 4 Rounds for Time: 100 Double Unders (150 singles) 400 Meter Run Leave the barbells at home today and bring your rope and running shoes!  We have 4 rounds of 100 double unders and a 400 meter run.  Split up the double...

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Every 6 Minutes

Saturday, October 8, 2016 4 Rounds for Time: 10 Power Cleans (135,95)(115,80)(75,55)(55,35) 5 Push Jerks 5 Front Squats 10 Pullups (banded)(ring row) 15 Deadlifts 15 Burpees *Every 6 minutes run 400 meters In today’s wod you will be working...

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Snatch Work

Friday, October 7, 2016 Snatch work: New athletes -light skill/position work Experienced -Light skill and position work/build to a heavy set of 1 Then, 12 Minute EMOM Odd mins: 3 Squat snatches Even mins: 10/8 calorie assault bike Our big focus...

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BP Max

Wednesday, October 5, 2016 Bench Press: Build to a 1 rep max Then, 7 Minute AMRAP: 14 Alternating Dumbell Snatches (55,35)(35,25) 7 Pullups(banded)(ring row) We are back on the bench today.  This time to finish out and get a new 1 rep max.  Make...

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