Archive for the ‘Training’ Category

Monday, August 31, 2015

30th August 2015 by Mike No Comments

W.O.D. Front Squats Week 5 90% of 1rm + 10# 40% x 5 50 x 5 60 x 5 70 x 5 80 x 5 90 x 5 or MORE WOD On the 90 sec :00-1:30 21 unbroken Thrusters 95/65# Hold plank with remaining time. 1:30-3:00 15 unbroken Thrusters 95/65# Hold plank with remaining time. […]

Sunday, August 30, 2015

29th August 2015 by Mike No Comments

W.O.D. In teams of 2: “Small” Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from […]

Saturday, August 29, 2015

28th August 2015 by Mike No Comments

Happy Belated Birthday to Kim Obanhein!! Hope you had a fantastic day! Happy Happy Birthday to Kendi!! Have a great day! W.O.D. 10 minutes to work up to a heavy Clean and Jerk. 10-8-6-4-2 reps of Clean and Jerk 135/95 10-20-30-40-50 reps of Double Unders “The true hero is one who conquers his own anger […]

Friday, August 28, 2015

27th August 2015 by Mike No Comments

W.O.D. Snatch 90% of 1 rm +5lbs 40% x 5 50 x 5 60 x 5 65 x 3 75 x 3 85 x 3 21-15-9 1 arm db or kb snatch 55#/35# Ring Dips Snatch reps are per arm.

Thursday, August 27, 2015

26th August 2015 by Mike No Comments

W.O. D. “Extra Karen” 50 wall balls 50 kettle bell swings 40 wall balls 40 box jumps 30 wall balls 30 ghd sit up 20 wall balls 20 ctb pull up 10 wall balls 10 pistols/leg FREE Intro Classes for the month of September!!! Spread the word to all your friends who are interested in […]