Tuesday, 27 January 2015

January 28, 2014

Strength:
On The Minute X 7
5 Push Press 

Snatch Pulls
5-5-5-5

Partner WOD:
4 Sets
Kettlebell Walk
Partner holds L-Sit while first partner does kettlebell walk 

Prowlers
5 Sets

Monday, 26 January 2015

January 27, 2014

Strength:
1 Power Clean + 1 Hang Clean
6 Sets

5 Sets
30 Seconds Max Handstand Walk/Shoulder Taps
30 Seconds Rest

WOD:
4 Minute AMRAP
Wall Balls
1 Minute Rest
3 Minute AMRAP
Sumo Deadlift High Pull with a kettle bell (70/53)
1 Minute Rest
2 Minutes Max Toes to Bar

Don't forget our First Responders Day on January 31 from 12;00 to 3;00

Janaury 26, 2014

East Coast Championships!
Strength:
Back Squat
1-1-1-1-1

WOD:
5 Rounds
9 Power Snatches (115/75)
9 Burpee Over Bar
Rest 1 Minute

Cash Out:
3 Rounds
10 Good Mornings
10 Ring Dips

Friday, 23 January 2015

January 24, 2014


WOD:
4 Rounds
1 Minute Each for Max Reps
Wall Balls
Battling Ropes
Kettlebell Swings (70/53)
Shoot Throughs
Box Jumps
1 Minute Rest

January 23, 2015


Strength:
On The Minute X 10
3 Thrusters

WOD:
10 Shoulder to Overhead (155/105)
15 Box Overs
10 Power Cleans .(165/115)
15 Box Overs
10 Front Squats (175/125)
15 Box Overs
10 Muscle Ups

Wednesday, 21 January 2015

January 22, 2014


Strength:
Deadlift
3-3-3-3+

Strict Toes to Bar
6-6-6-6-6

WOD:
8 Minute AMRAP
5 Push Ups
10 Overhead Squats (115/75)
15 kettlebell Swings (53/35)

Tuesday, 20 January 2015

January 21, 2014

Strength:
On The Minute X 10
3 Power Clean

On The Minute X 8
5 Strict Pull Ups
10 V-Ups

WOD:
6 Sets
Two Lengths Prowlers
Rest 90 Seconds