Volume training: EMOTM complete: 4 Deadlifts (RX:225/185 S:185/135 s2:135/95 Competitors: 5 x Max Deadlifts Hold (At the top)
carrie
December 5, 2011
Competitors: More Rest All others… FRAN 21-15-9 Thrusters (95/65) Pull-ups
Dec 4, 2011:
Sorry guys but the gym is absolutely trashed from “The COLD WAR”. So are all of your coaches… so we will only be offering the free intro class and foundations class tomorrow. NO WOD NO HEAVY LIFTERS (Sorry Brian…) … Read more »
Dec. 2, 2011:
Dec 2nd: CLOSED (Teams can come in anytime from 10am to 7pm to work your plan. WAR, It’s Coming Athletes…. COACH
Dec 1, 2011 (2 days until CW-Day)
Competitors: Run some short, quick sprints today, preferably in the morning. If you want to come to the box, watch the clock and use our running tracks, feel free. Friday DO NOTHING but rest, take a nap, maybe a… Read more »
Nov 30, 2011
“The Reckoning” For Time: 5 Mins Max D/U’s 30 Knees-To-Elbows 30 Push Press (RX:95/65 S: 75/55) 30 Med Ball Slams (20/14/10/6) 30 Squat Cleans (RX:95/65 S:75/55) 30 Sit-Ups (ABMAT optional) 5 Mins Max D/U’s *Each D/U counts… Read more »
29 NOVEMBER 2011
AMRAP: 20 Minutes 30 Box Jumps (24/20) 30 Box Dips 30 2-Sec Hold Crunches (on-the-box) Competitors: 45 lb DB Deadlifts (45/35) Teens: AMRAP 15 Minutes 15 Box Jumps (20) 15 Box Dips 15 2-Sec Hold Crunches Post WOD: … Read more »
28 NOVEMBER, 2011
For Time: 100 Burpee Pull-Ups Competitors: 10 Rope Climbs
28 NOVEMBER, 2011
For Time: 100 Burpee Pull-Ups
27 NOVEMBER 2011
AMRAP: 15 Minutes 10 Thrusters (65/45) 10 Pull-Ups 30 Double Unders
