Tuesday 8-4-15
For Time: Extra Conditioning 30 Double Unders Run 2 Miles 10 Toe to Bar Row 2000 Meters 10 Snatches 44/30kg 29 Double Unders Extra Strength... Read More
Monday 8-3-15
Performance: Fitness Every 2 Minutes for 12 Minutes Alternating Minutes for 12 Minutes (4sets) Back Squat 70%/3, 75%/3, 80%/2, 85%/2,90%/1, 95%/1 Minute 1: 6-8 Back Squats... Read More
Saturday 8-1-15
31 HEROES WOD AMRAP (as many reps as possible) in 31 minutes to honor the 31 Heroes who gave their lives on August 6, 2011... Read More
Friday 7-31-15
Performance Fitness Close Grip Bench Press Close Grip Bench Press Take 5-6 sets to Work to a 5RM Take 5-6 sets to Work to a... Read More
Wednesday 7-29-15
STRENGTH 7 Minute AMRAP Front Squat 10,8,6,4,10 7 Deadlifts 90kg/60kg *Last set of 10 should be heavier than last week 7 V-Ups Bent over Row... Read More
Tuesday 7-28-15
AMRAP as possible in 8 Rounds of : Extra: 45 Seconds of Glute Ham Sit Ups Run 1 Mile 45 Seconds of Shoulder to Overhead... Read More
Monday 7-27-15
STRENGTH For Time: Alternating Minutes for 14 Minutes 600M Row Performance: 1 Minute Rest Odd Minute: Clean to Thruster to Jerk x2 with 65% of... Read More
Saturday 7-25-15
“BRADLEY” 10 Rounds For TIme 100 Meter Sprint 10 Pull-Ups 100 Meter Sprint 10 Burpees 30 Seconds Rest U.S. Air Force Senior Airman Bradley R.... Read More
Friday 7-24-15
STRENGTH 3 Rounds “Fight Gone Bad Style” Back Squat Wall Balls 70%/5, 75%/4, 80%/3, 85%/2, 90%/1 Double Unders Then Max Reps @70% V-ups *add 1-2... Read More
Wednesday 7-22-15
STRENGTH “ELIZABETH” EXTRA / OPTIONAL Every 1:30 for 9 Minutes 21-15-9 8 Rounds 3 Close Grip Bench Press Ring Dips 150m Sprint 5 SL RDLs... Read More