Archives

Tire Flips coming soon! WOD 10-1-12 In 20 mins find a 1 Rep Max of each: OHS, FS, BS (in that order) For Time: 40-30-20-10 • DU’s • DL (95/65) • Situps

WOD 10/1/12 EMOM for 5 minutes: 2 Hang Squat Cleans @ 70% -then-   Establish a 1RM Back Squat.   Cash Out: Max Double Unders in 2 minutes immediately followed by a 400m run. Score is [...]

 WOD 120928 “Air Force WOD” For Time: 20 Thrusters (95/65) 20 Sumo deadlift high pulls (95/65) 20 Push jerks (95/65) 20 Overhead squats (95/65) 20 Front squats (95/65) You will do 4 [...]

 WOD 9/28/12 Deadlift 5-5-5-5-5, Try to do all sets above 70% of max   Rest   Row 500m Time Trial   Rest   50 Toes To Bar & 50 Ring Push-Ups – Not for time but try [...]

WOD 120927 5X5 Back Squats @ 75% – rest 90 sec. 1 minute AMRAP of Shoulder to Overhead @ 185/120# then (no break)- 100 Burpees for time. *Perform 2 Power Cleans EMOM beginning after the first [...]

 WOD 9/27/12 7 Sets of 3 Hang Squat Cleans + 1 Jerk Heaviest possible, rest roughly a minute between sets   For Time: 400m Run 40 Hand Release Push-Ups 30 Walking Lunges Holding Kettlebell [...]

WOD 9/26/12 5X5 Back Squats @ 75% – rest 90 sec.   -then-   1 minute AMRAP of Shoulder to Overhead @ 185/120#   -then (no break)-   100 Burpees for time. *Perform 2 Power [...]

WOD 9-26-12 KB Throw For Distance (55/35) Up to 5 attempts For Time: 10! • KB Swings (55/35) • Pushups • One-leg Box Jumps (20/16) [per leg] Reps will be done in 10-1 fashion (10,9,8…). For [...]

WOD 9/25/12 Rope Climb Skill Work 10-15 minutes – Practice getting a good “bite” on the rope with your feet and supporting yourself with your legs. Reach up to with your arms [...]

WOD 120925 Quickly work up to a Heavy Single of Squat Cleans –THEN- EMOM For 7 Minutes: 2 Squat Cleans at 75% of Above For Reps: 2 Full Tabata Intervals (alternating) of: Ring Dips Situps [...]