Archives

WOD 7/1/13 Back Squats – 4 sets of 5 reps at 80% of your 1RM   3 Rounds: 10 Clean & Jerks (95/65) 20 Pull-Ups 10 Dual KB Front Squats (55/35)   Holiday Hours: Wednesday July 3 [...]

WOD 130701 Back Squats 6×6 @ 70% the goal again this week is just like last week. Try to go heavier than last Monday. If not, no big deal 3 rounds for time of: 10 Box Jumps (30/24) 10 Toes [...]

We are both Navy veterans, so we’re not strangers to hard work and demanding exercise routines, but like many people these days, we got away from exercising and eating right and each ended [...]

WOD 6-28-13 Back Squats 8×4 @ 80% +10-20# For Time: • 400 M Row • 100 DU • 200 M Run • 50 DU • 100 M Run • 25 DU Next week we will not have classes on Wednesday night (5:30/6:30) and we will [...]

WOD 6/28/13 Max Double Unders in 2 minutes (and max unbroken double unders)   500m Row Time Trial   For Time: 200m Farmers Carry (55/35) 21-15-9 KB Swings(55/35) Goblet Squat (55/35) [...]

6-27-13 Weighted Dips 5×5 21-15-9 • HSPU • T2B • DB Hang Cleans (45/30) Within 5 minutes of finishing the WOD, row 250 M for time.

WOD 6/27/13 Clean & Jerk – 7 minutes to find a heavy single   Clean & Jerk – 2 reps every minute for 7 minutes   3 Rounds For Maximum Reps 30 Seconds of Work: 30 [...]

WOD 6-26-13 Back Squats 7×5 @ 75% +10-20# 1-10 and 10-1 of: • Snatch (135/95) • Atomic Situps Start with 1 snatch and 10 situps, then do 2 snatch and 9 situps. Progress through the rep [...]

WOD 6/26/13 Back Squat – 2 reps every minute for 10 minutes. Start around 65% of your max. You can add ONLY 5 or 10 pounds to the bar after each set.   For Time: 1000m Run 50 Wall Ball [...]

WOD 6-25-13 Sprints 5×100 Record your fastest and slowest time on the board. AMReP in 7: • 3 Thrusters (95/65) • 3 KB Swings (55/35) • 6 Thrusters • 6 KB Swings • 9 Thrusters • 9 KB [...]