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Friday, 11 August 2017 00:00

08.11.17

WOD


2 Rounds:

 

AMRAP 4

8 Wall Balls 20/14

8 Chest to Bar Pull Ups (RX+ 3 Muscle Ups)

*rest 1 minute*

AMRAP 4

8 Calorie Row

8 Burpees over the Rower

*rest 1 minute*

AMRAP 4

8 Handstand Push Ups

8 Front Rack Lunges 115/75 (RX+ 135/95)

*rest 3*

Friday, 28 July 2017 00:00

Rene

Rene


7 Rounds For Time:

400 m Run

21 Lunges

15 Pull Ups

9 Burpees

*Weight Vest 20/14

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Tuesday, 18 July 2017 00:00

07.18.17

Strength

Front Squat

1x5 @ 70%

1x4 @ 75%

1x3 @ 80%

WOD

For Time:

20 Toes to Bar

20 Box Jumps 24"/20"

20 Pull Ups

20 Hang Power Cleans 115/75

20 Back Rack Lunges (R+L=2)

 

After Party

5x 10 Barbell Ab Rollouts 

Friday, 18 November 2016 00:00

11.18.16

WOD


For total time:

4 Rounds

10 Thrusters 95/65

10 Chest to Bar Pull Ups

3 Rounds

10 Power Cleans 135/95

10 Bar Facing Burpees

2 Rounds

10 Front Rack Lunges (R+L=2) 155/105

10 Handstand Push Ups

Friday, 23 September 2016 00:00

09.23.16

WOD

FOR TOTAL TIME

4 Rounds

7 Clean and Jerks 135/95

7 Pull Ups

*rest 4 minutes*

3 Rounds

20 Wall Balls 20/14

10 Handstand Push Ups

5 Deadlifts 275/185

*rest 4 minutes*

2 Rounds

400 m run

20 Toes To Bar

20 Back Rack Lunges 135/95 (R+L=2)

 

Monday, 21 March 2016 00:00

March Madness

Strength

Box Squat 

EMOM 8

2 @ ~50-60% of 1 RM back squat 

WOD

4 Rounds For Time:

1 Round of Cindy (5 Pull Ups 10 Push Ups 15 Air Squats

10 Back Rack Lunges 115/75 (R+L=2)

30 Double Unders

After Party

EMOM 5

20 Sit Ups

Tuesday, 19 January 2016 00:00

Weight On Your Shoulders

Strength

Back Squat

5 @ 55%

4 @ 65%

3 @ 75%

4 x 2 @ 80%

 

WOD

5 RFT:

10 Back Rack Lunges 115/75 (R + L = 2)

10 Burpees

10 Sit Ups

 

After Party

Tabata Hand Stand Hold

*take a whole round off rather than doing many partial rounds

**scale with high plank hold feet on box or with hand stand work

Mobility

Couch Stretch

15 Push Aways

 

Thursday, 03 September 2015 00:00

Beach Assault is Back!

Beach Assault

“Row to shore” – 1000m row

Sprint Across the Beach- 400 M Run

“Ascend the cliff” – 4 rope climbs (20 ft.)

“Attack the objective”

-- 100 Lunges 

-- 100 Wallballs (20/14)

Carry Back the Wounded-20lb Wall will be with you the rest of the workout

“Descend the cliff” – 4 rope climbs (20 ft.)

Sprint to the Boats- 400 M Run

“Extraction” – 1000m row

This is a Team workout either in teams of two or three! Go Get it

Friday, 10 July 2015 00:00

Rehab

**DELOAD WEEK**

 

Strength: Squat Clean

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

 

WOD:

21-15-9

Power Cleans (95,65)

Alt. Lunges (L/R=1)

(6 min cap)

 

QOD: Strive for progress, not perfection.

Monday, 27 October 2014 00:00

Kinetosis

DELOAD WEEK!!!

Strength: Back Squat

3 sets of 5 reps @ 40, 50, 60%

 

WOD:

5 Rounds for time:

10 Alt. Lunges (each leg)

5 Pullups

10 Burpees

 

QOD:

Definiteness of purpose is the starting point of all achievement. –W. Clement Stone

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