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Friday, 13 October 2017 00:00

Fran

WOD

FRAN

21-15-9

Thrusters 95/65

Pull Ups

 

Strength

Back Squat 

1x5 + 5 lbs from 10/6

Wednesday, 24 May 2017 00:00

05.24.17

Strength

Back Squat

2x5 + 5 lb from 5/17

 

Mini Murph

For Time:

One lap around back building

5 Rounds of Cindy

One lap around back building

5 Rounds of Cindy

One lap around back building

*RX+ = Weight vest 20/14

 

After Party

3 x ME Front Rack Hold

Monday, 22 May 2017 00:00

05.22.17

Strength

Back Squat

5x5 + 5lbs from 5/15

 

WOD

AMRAP 10

5 Squat Clean Thruster 135/95

10 Toes to Bar

25 Double Unders

 

After Party

Push Ups

Original # x 2.75

Friday, 14 April 2017 00:00

04.14.17

Strength

Back Squat

1x5 + 5-10 lbs from last Friday

 

WOD

AMRAP 18

"Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats

*200 m Run every 3 minutes (starting with a run).

**RX+ 20 lb vest

Friday, 07 April 2017 00:00

04.07.17

Strength

Back Squat 

1x5 @ 90% of 5 RM

WOD

EMOM 18

Min 1-6

Odds: 10 Thrusters 95/65 (RX+115/75)

Evens: MAX Chest to Bar Pull Ups (RX+ = Muscle Ups)

Min 7-12

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: MAX Toes to Bar

Min 13-18

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: Max Double Unders

Wednesday, 04 January 2017 00:00

01.04.17

Strength

Back Squat 

1x20 @ ~50-60%

 

WOD

For Time:

50-40-30-20-10

Double Unders

10-8-6-4-2

Deadlift 225/155 (RX+ 275/185)

5-4-3-2-1

HSPU (RX+ 2 45s)

 

After Party

Tabata Hollow Rocks

Tuesday, 20 December 2016 00:00

12.20.16

END OF YEAR TEST

MAX UNBROKEN WALL BALLS 

Strength

Back Squat

Build to a heavy double

 

WOD

AMRAP 8

10 Double Unders

3 Chest to Bar Pull Ups (RX+ 1 Muscle Up)

20 Double Unders

6 C2B (2 MU)

30 Double Unders

9 C2B (3 MU)

...

 

Monday, 28 November 2016 00:00

11.28.16

Strength

Power Clean

EMOM 7

1 Power Clean

At minute 9:

AMRAP :30 at -20%

At minute 11:

AMRAP :30 at -10% of previous weight

At minute 13

AMRAP :30 at -10% of previous weight

WOD

AMRAP 12

10 Chest to Bar Pull Ups

15 Back Squats 95/65

30 Double Unders

After Party

EMOM 5

20 Sit Ups

Monday, 24 October 2016 00:00

10.24.16

Strength

Back Squat 1 x 20 +5lbs if possible

 

WOD

3 Rounds For Time:

21/18 Calorie Row

15 Burpee Box Jumps 24"/20"

9 Clean and Jerks 135/95

 

EMOM

EMOM 5

20 Sit Ups

Monday, 17 October 2016 00:00

10.17.16

Strength

Back Squat 

2, 2, 2, 2, 2

 

WOD

Every 3 minutes x 5

200 m Run

15 Wall Balls 20/14

*Score = slowest time. Note fastest time in comments. If you fail a round, continue as AMRAP.

 

After Party

EMOM 5

20 Sit Ups

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