Saturday, September 6, 2014 “Nancy” (last done 5/27/14) 5 Rounds for time: Run 400 Meters 15 Overhead Squats (95,65)(75,45)(55,25) Many of you have noted that this has been a rough week of wods. The last 4 days we have exclusively...
Read moreFriday, September 5, 2014 20 Minute AMRAP: 5 Power Cleans(165,115)(135,95)(95,65) 10 Hand Release Push-ups 15 Box Jumps(24,20)(step) We are taking a break from the benchmarks today for this AMRAP. Although, every wod you do is potentially a...
Read moreThursday, August 4, 2014 “Fran” 21-15-9 Thrusters(95,65)(75,45)(55,25) Pull-ups Fran is back!!! We last performed “Fran” on April 22, 2014. This benchmark workout was designed to be fast and intense. Today we will be...
Read moreTuesday, September 2, 2014 “The Brier Creek 300” 5 Rounds: 20 Wall Balls (20,14)(14,10)(10,6) 20 Kettlebell Swings (53,35)(44,26)(26,18) 20 Burpees A big thanks to everyone that volunteered this weekend! These events are a way for us...
Read moreFriday, August 29, 2014 Deadlift: Build up to a 1 rep max Bench Press; Build up to a 1 rep max Today we finish out maxing our lifts. Monday we had 112 new Pr’s! Everyone is getting stronger. Lets finish out the week strong as well. I...
Read moreThursday, August 28, 2014 “Fight Gone Bad” Spend one minute at each station for reps. Rest one minute between rounds. Repeat for a total of 3 cycles: Wall Ball(20,14)(14,10)(10,6) Sumo Deadlift High Pull (75,55)(55,35) Box Jump...
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