Posts

WOD 4/20/12

100 Double Unders for time Power Clean - 3/3/1/1/1 Max Effort 18 Min AMRAP of 3 Power Clean @ 50%/ 12 Ring Rows/ 9 Bar Facing Burpees

WOD 8/14/11

3 rounds of: Row 30 seconds @95% effort;60 seconds rest Power Clean-1/1/1 3 rounds of: 30 seconds max rep- Burpees;90 seconds rest 4 rounds of: 1 min max rep- 15 Wall Ball (20/12lbs)/ 1 Rope Climb;60 seconds rest New T-Shirts are in.. Including…

WOD 7/13/11

Griff= For Time:  800M Run/400M Backward/800M Run/400M Backward Power Clean- 3/3/3

WOD 5/3/11

"Hammer" Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds Post time of each round to comments

WOD 4/8/11

Warm Up- Coaches Choice AMRAP in 4 min of: 5 Toes to Bar/5 Power Clean (135/85)/5 Burpees Rest 1 minute X's 5 Rounds

WOD 3/23/11

Warm Up- Coaches Choice + Burgener Warm Up Clean- 1/1/1/1/1 Power Clean- 1/1/1/1/1 5 RFT of: 1 Clean (155/75)/ 1 Power Clean (155/75)/ 5 Burpee Pull Up's/ 10 Double Unders

LOE 7/16/10

LOE 7/16/10 Warm UP- Dynamic and Static Flexibility Double Under Practice 3 minutes Power Clean-Thruster (75% 1rm) 5 each X5 Double Under Practice 3 minutes Circuit- 30 seconds each X 3 Sled Row (M;70lbs/F;45lbs)- S.B. Shuttle Run 45lbs-…