AMRAP IN 15 Mins Of: 10 D/U’s 3 O/H Squats 7 Toes-To-Bar 3 O/H Squats (S:45/30 RX:75/55 A:95/65) Advanced: O/H’s From The Snatch Core: 50 Additional Toes-To-Bar
carrie
Sep 13, 2011:
Education: The Deadlift Every Min On The Min, For 20 Mins, Complete: 3 Deadlifts (S:135/95 RX:185/135 A: 4 DL’s 225/185) Then, Immediately Following: 100 Air Squats For Time BTW…BA: 4 DL’s 275/225
Sep 12, 2011:
10 Partnered Rounds For Time: Run 200m 1 Rope Climb (Sub – 8 Jumping Ring Pull-Ups) *Partner 1 Starts With Run *Partner 2 Starts With Rope
Sep 11, 2011:
“9-11 Throwdown” Heats From 11-2pm ($15 “Buy-In” Donation) For Time: 2001m Row Complete 11 Reps of The Following: 30/24in Box Jump 125/85 Thruster (deaths @ pentagon) Burpee Chest To Bar Pull-Ups 175/120 Power Clean (AA FLight #175) Hand… Read more »
Sep 10, 2011:
“Mickey” For Bragging Rights: Row Your Age In Calories (Minki Only) 70 Lunges w/ Plate O/H (45/25) 60 D/U’s 50 KB H2H Transfers (52/35/24) 40 D/U’s 30 Burpee-Chin-Ups 20 D/U’s 10 Pistols (One-Legged Squats)
Sept 9, 2011
“Diane” 21-15-9 Deadlifts (RX: 225/185) Handstand pushups
Sep 8, 2011:
“Warrior Dash” Training: For Time: 400m Run 50 Front Squats (45/30) 800m 40 Push-Presses (45/30) 1 Mile Run 30 Toes-To-Bar Advanced: (75/55)
Sep 7, 2011:
For Time: 30 Push-Ups 5 Box Jumps (24/20) 25 Push-Ups 10 Box Jumps 20 Push-Ups 15 Box Jumps 15 Push-Ups 20 Box Jumps 10 Push-Ups 25 Box Jumps 5 Push-Ups 30 Box Jumps Advanced: Immediately Following WOD, 25… Read more »
Sep 6, 2011:
“U.S. Marine, Pierce” (18 Years Old Today, Leaving For Parris Island Very Soon) AMRAP In 18 Mins Of: 18 Squat Thrusts 18 BB Floor Presses (95/65) 18 Ring Rows CFL Endurance: Teams Of 2: 4… Read more »
Sep 5, 2011:
LABOR DAY SCHEDULE: 11am WOD: “Helen” 3 Rounds For Time: 400m Run 21 KB Swings (52/35) 12 Pull-Ups Advanced: 4 Rounds (70/52) 12pm FOUNDATIONS class
