Go for broke…

Tuesday, August 21, 2018

Strength

Thruster

3-3-3-3-3

*5 Strict pullups after each set

WOD

3 Rounds

21 Wall Balls (20/14 to 10′)

15 Box Jumps (24/20)

9 Clean and Jerks (135/95)

cf pyramid

Helen!!!

Monday, August 20, 2018

Strength

Deadlift

3-3-3-3-3

*5 Dips after each set

WOD

“Helen”

3 Rounds

400m Run

21 KBS (55/35)
12 Pull Ups

kim running

Max Reps

Friday, August 17, 2018

Strength

Back Squat

2-2-2-2-2

WOD

Accumulate max reps at each, with one minute rest between each movement.  Score is total reps.

5:00 Max Burpee Box Jumps (24/20)

4:00 KBS (55/35)

3:00 Back Squats (135/95)

2:00 S2OH (135/95)

1:00 Single Arm KB Thrusters (55/35)

biggest fan

Double Down

Thursday, August 16, 2018

Strength

OTM 8

2 Power Snatch

WOD

3 Rounds

35 Double Unders

12 Hang Clean and Jerks (115/75)

9 Thrusters

6 Power Snatches

35 Double Unders

Christ snatch

Kelly

Wednesday, August 15, 2018

WOD

“Kelly”

5 Rounds

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14 to 10′)

donna running

30 Rounder

Tuesday, August 14, 2018

Strength/Skill

EMOM 12, Alt:

Odd: 1 Clean + 3 Jerks

Even: 12 Alt. Pistols

WOD

30 Rounds

2 Power Cleans (205/135)

4 Lateral Barbell Burpees

seth clean

Happy Monday!

Monday, August 13, 2018

Strength

Front Squat

4-4-4-4

*10 DB/KB Step Ups after each set (KBs in Farmer’s carry)

WOD

2 Rounds

30 SDHP (75/55)

15 HSPU

30 Front Rack Lunges (75/55)

15 Pull Ups

30 Thrusters (75/55)

morning crew

Only 3 Rounds

Friday, August 10, 2018

Strength

Back Squat

3-3-3-3-3

*5 dips after each set

WOD

3 Rounds

100 Double Unders

40 Wall Balls (20/14 to 10′)

carrie lbb

You decide.

Thursday, August 9, 2018

Strength

Single Arm DB Press

3×8 each, Then:

Push Press

3-3-3-3-3

WOD

75 Over Head Squats (95/65)

75 Push Press (95/65)

150 Sit Ups

*Partition reps any way you like

colin jason comp

Just Keep Going

Wednesday, August 8, 2018

Strength

OTM 8

Clean- Hang Clean- Jerk

WOD

21-15-9

Toes To Bar

Push Jerks (115/75)

15-12-9

Pull Ups

Power Cleans (115/75)

12-9-6

C2B Pull Ups

Clean and Jerks (115/75)

9-6-3

Bar Muscle Ups

Snatch (115/75)

tim t2b