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Benchmark Monday

3/31/2013

0 Comments

 
April 1, 2013 - Monday

WOD - Helen

3RFT
400m run
21 kb swings 53/35
12 pull-ups

Refer to Jan 7, 2013 or Dec 9, 2012




0 Comments

Flying High Friday

3/28/2013

0 Comments

 
March 29, 2013

Tire obstacle x 10 rounds

WOD - 1RFT

- Run 800m
- 15 Pistols Left Leg
- 15 Pistols Right Leg
- 50 Russian Twist 35/26
- Run 600m
- 10 Pistols Left Leg
- 10 Pistols Right Leg
- 40 Russian Twist
- Run 400m
- 5 Pistols Left Leg
- 5 Pistols Right Leg
- 30 Russian Twist
0 Comments

Open Thursday

3/27/2013

0 Comments

 
March 28, 2013

WOD 13.4
7 minute AMRAP

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

3 minute rest

3 minute max DU
0 Comments

Wired Wednesday

3/26/2013

0 Comments

 
March 27, 2013

Skill Row 800 x 3 (split with partner every 400)

WOD - 15 min amrap

1 rope climb (3 rope pulls)
400 m run
10 HSPU
0 Comments

Train Hard Tuesday

3/25/2013

0 Comments

 
March 26, 2013

Strength - Back Squat 5.5.3.3.3

WOD - 4RFT

20 KB Swings 53/35
30 Walking lunges 90/50
40 sit-ups
0 Comments

Benchmark Monday

3/24/2013

0 Comments

 
March 25, 2013

Cindy - 20 min amrap

5 pull up
10 push up
15 air squats

Refer to Dec 3, 2012
0 Comments

Awesome Freaking Friday

3/21/2013

0 Comments

 
March 22, 2013

Skill - HSPU

WOD

400 m Run
50 push ups
400 m Run
50 air squats
400m Run
50 leg lifts
400m Run
50 k2e
0 Comments

Tough Thursday

3/20/2013

0 Comments

 
March 21, 2013 Thursday

Strength - bench press

WOD - 13.3

12 min amrap
150 Wall ball 20/14
90 Double-unders
30 Muscle-ups

Scaled - Pull-ups/ring dips for muscle ups
0 Comments

Work Hard For It Wednesday

3/19/2013

0 Comments

 
March 20, 2013

Skill - DU - spend 10 minutes

WOD - 4 RFT

5 Sumo deadlift high-pull 95/65
10 Power Snatch 95/65
15 Front squat 95/65
20 med ball sit ups 25/20
0 Comments

Tasty Tuesday

3/18/2013

0 Comments

 
Tuesday, March 15, 2013

Strength - deadlift
3.3.3.3.3

WOD

12 min amrap

5 Burpees
10 goblet squat53/35
15 kb swings 53/35
0 Comments
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