Monday 8-17-15 WOD
Performance Fitness Every 3 Minutes for 15 Minutes EMOM for 10 Minutes 3 Deadlifts 5 Front Squats 3 Hang Squat Cleans 10 Renegade Row 3... Read More
Tuesday 8-11-15
For Time: 800 Meter Row 30 Burpee Box Jumps Overs 30 Strict Pull Ups 800 Meter Run 60 Walking Lunges Overhead 15kg/10kg 800 Meter Row... 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
Saturday 8-1-15
MOCK MEET! Lifting is going to start at 10am. Please arrive by 9am to weigh in and start warming up.
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
Thursday 7/30/15
Power Snatch 60%/2, 65%/2, 70%/2, 75%/2, 80%/1×2 Power Clean & Jerk 60%/2+1, 65%/2+1, 70%/2+1, 75%/2+1, 80%/(1+1)x2 Snatch Pull 105%/3×4 Planks 3x1min
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
Snatch Balance Work to Heavy Triple Power Snatch 60%/1, 65%/1, 70%/1, 75%/1×3 Power Clean & Jerk 60%/1+1, 65%/1+1, 70%/1+1, 75%/(1+1)x3 Clean Pull 105%/3×4 Push Press... 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
JULY 2015 ATHLETE OF THE MONTH
KRISTIN THOMPSON Kristin has been a member of 646 since the beginning days in the Church! In the month of July, Kristin attended over 30... Read More