Saturday 17, September 2016

TEAM WOD In teams of 3 (same gender) For Time Complete: 60 Wallball Shots 20/14 60 Deadlifts 225/155 60 T2B 60 Front Squats 135/85 60 Box Jumps 60 Hang Clean135/85 60 Slamball 40/30/20 Your teammates will be at the 50 meter mark. Once you have completed your portion of the WoD you will sprint to your team and tag him/her...

Friday 16th, September 2016

ENDURANCE WOD 10 RFT 100 m sled drag (backwards) 55/35 20 KBS 55/35 20 MB russian twist 20/14 CF WOD As part of warmup “TABATA MASH UP” Wallballs 20/14 T2B Box jumps 24/20 METCON “FALKEL” 25 min AMRAP 8 HSPU 8 box jumps 24/20 1 rope...

Thursday 15th September 2016

Strength: Find 1 RM for Front Squat METCON A:  3 RFT 10 single-handed KB swing 55/35 8 OTB burpees 6 power cleans 135/95 REST 3 MINS AS A CLASS B: 3 RFT 10 front squats 8 OTB burpees 6 KB push...

Wednesday 14th, September 2016

ENDURANCE WOD 5 Rounds for Time 300 m row 30 wallballs 20/14 CF WOD Power: Power Cleans 12 min EMOM 2 power cleans (warm up to 70-75% of 1 RM and complete emom at that weight) METCON For Time: 100 DUBs (200 sgls) 25 V-Ups 25 Deadlifts 225/155 50 Box jump-overs...

Monday 12th, September 2016

ENDURANCE WOD 4 rounds, each for time of: 800 meter run Rest as needed between rounds – record the time for each run CF WOD Strength: Find 1 RM Back Squat METCON: For Time: 21- 15- 9- 6 Overhead Squat Pull-ups A: 95/55 C: 115/65 – Chest to Bar Pull Up...