Monthly Archives: January 2015

0875: 0754 – Last 9/5/14

WOD: Complete the following for time: Run 800m 15 x chest to bar pull up 15 x thrusters (95/65) Run 600m 12 x chest to bar pull up 12 x thrusters (115/85) Run 400m 9 x chest to bar pull up 9 x thrusters (135/105) GA: All runs 400m, bb thrusters 45/33/15 , pull ups… Read More »

0874:

WU: AC,CR, SL WOD: 25 minute Amrap 5 box jump burpee 6 body rows 7 push ups 8 jumping split squats 9 air squats 10 hollow rocks 11 arm haulers 12 mt climbers 200 m run FINISH: 5-10 Stretching

Category: WOD

0873: SNATCH DAY!

Lifting days are challenging, require great focus and above all are fun sessions with your friends your normally huffing and puffing with on a daily basis. Plus you will cover 8 of the 10 fitness domains listed over the WB. See you all in the box Wednesday. WU: CG am&noon , CDM 5,6pm – 10… Read More »

0870:

WU: Lets get set up and get warm I 5 minutes. A.WOD: Combine total from A & B//5 minute amrap 2 4 6 8 10 12…. Burpees Pull ups B.WOD: minute 6 to 16 AMRAP 5 Squat cleans 135/95 GA: 4 PC 25 DU GA: 15 SU C. STRENGTH: OH WALKING LUNGE – 5X10 Steps… Read More »

0870:

WOD: FT Run 1000 m 50 air squats GA: 25 40 push ups GA: 20 30 pull ups GA: 15 20 GTO @2/3BW GA 10 GTO 5 rope ascents 20 GTO 30 PU 40 push ups 50 squats 1000 m run GA: follow same reps to on return upward.

Category: WOD