0930 Warrior Program: For Time: 1500m Row (Inverted Grip) 100 Rucksack Squats (45/30) 10 Sled Pulls (225/165) 100 Ring Push-Ups 800m Run MAKE-UP DAY: (From Friday, if you already completed this WOD…DAY OFF) 2 Rounds For Time:… Read more »
carrie
Sep 3, 2011:
12-2pm: “31 Heroes” AMRAP 31 Min (As Many Reps As Possible) 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) This is a Partner WOD – Partner #1 will perform the work listed above…. Read more »
Sep 2, 2011:
*Limited Schedule Tomorrow In Preparation For 31 Heroes On Sat. Morning – 5,6,7am Evening – 5,6pm 31 Heroes Athletes – Rest Day 2 Rounds For Time: 50 Sit-Ups 40 DB Shoulder Press (S:25/15 RX: 35/20 A:45/25 30… Read more »
Sep 1, 2011:
AMRAP In 18 Mins Of: Row 250m 12 Wall Balls (20/14/10/6) 12 Ring Dips 12 Close-Grip Push-Ups Grip Strength: 3 Rounds, Each For Time: Pull-Up Bar Hang-Hold (Any Grip) (Coach Mark will start the clock and you must… Read more »
Aug 31, 2011:
“Warrior Dash” Training: As A Team Of 2 (*Or 3) Complete: Run 1 Mile 100 (*150) Box Jumps (24/20) Run 800m 30 (*45) Pull-Ups Run 1 Mile w/ Team Sandbag 100 (*150) D/U’s *Only 1 Team member… Read more »
Aug 30, 2011:
For Time: Partnered 2K Row (Up To Team, 250m’s, 500m’s, etc.) -Then- Partnered Front Squat: 3,3,3,3,3. Partnered DeadLift: 3,3,3,3,3. Teens WOD: For Time: 10,8,6,4,2 Of: KB DeadLift Laps Around Gym Push-Ups … Read more »
Aug 29, 2011:
For Time: 25 Bar-Facing Burpees 25 BB Roll-Outs 25 SDHP 25 Bar-Facing Burpees 25 BB Roll-Outs 25 Thrusters 25 Bar-Facing Burpees (S:65/45 RX: 95/65 A: 105/75) CFL Endurance: Row 1500m At 75% Intensity
Aug 28, 2011:
MAKE-UP DAY: “Partnered PALEO Tabata” *This WOD is an excellent source of data regarding the athletes current state of the 10 skills of fitness. It will start AND end our Paleo-Challenge which commences at 12AM tonight. Complete… Read more »
Aug 27, 2011:
AMRAP In 15 Mins Of: Run 200m 15 Hang-Cleans 30 Sec. Plank Hold S: 75/55 RX: 95/65 A: 115/85 CFL Endurance: 3 Rounds Of: Sprint to 400m Turn, Slow Jog Back
Aug 26, 2011:
“Partnered PALEO Tabata” *This WOD is an excellent source of data regarding the athletes current state of the 10 skills of fitness. It will start AND end our Paleo-Challenge which commences at 12AM tonight. Complete 32 intervals of… Read more »
