06 Mar

3/6 – 3/10

Monday SWOD: Strict Press WOD:3 min. on 2 min. off (5 Rounds) 10 Pull Ups 10 Box Jumps (24/20) 15 Sit Ups Max Burpees with Time Remaining Tuesday SWOD: Front Squat WOD: 15 min. AMRAP 50 Double Unders (1:2) 10 HSPU 5 Squat Cleans (155/105) Wednesday SWOD: Snatch WOD: 8 min. EMOM -min 1 – […]

27 Feb

2/27 – 3/3

Monday SWOD: Back Squat WOD: For Time Buy In – 1000m Row 3 Rounds 50 Sit Ups 25 Double Unders (1:3) 15 Thrusters (90/65) Tuesday SWOD: Push Press WOD: For Time 40 Box Jumps (24/20) 25 HSPU 1 Snatch (135/95) 30 Box Jumps (24/20) 20 HSPU 1 Snatch (135/95) 20 Box Jumps (24/20) 15 HSPU […]

20 Feb

2/20 – 2/24

Monday SWOD: Back Squat + Strict Pull Ups WOD: 5 RFT 200m Run 15 HR Push Ups 10 Box Jumps 20 Sit Ups Tuesday SWOD: Jerk WOD: 20 min. AMRAP 20 Doubles (1:3) 15 KBS (53/35) 10 Pull Ups 1 C&J (135/105) *add 1 C&J each Round* Wednesday coming soon Thursday coming soon Friday SWOD: […]

13 Feb

2/13 – 2/17

Monday SWOD: OH Squat + Strict Pull Ups WOD: CF Open WOD 12.5 7 min. AMRAP 3 Thrusters (95/65) 3 C2B Pull Ups *add 3 reps to each movement each round Tuesday SWOD: Strict Press WOD: 3 RFT (18 min. Cap) 9 Squat Cleans (135/95) 9 HSPU 21 Box Jump Overs (24/20) 21 Sit Ups […]

06 Feb

2/6 – 2/10

Monday SWOD: Back Squat + Strict Pull Ups WOD: CF Open WOD 13.3 12 min. AMRAP 150 Wall Balls (20/14) 90 Double Unders (1:2) 30 Muscle Ups *scaled Muscle Ups = 30 Pull Ups Tuesday ***PICTURE DAY – photographer coming at 5:15pm SWOD: Push Press WOD: Every 2 min. Until Failure 10 S2OH (115/75) 15 […]

30 Jan

1/30 – 2/3

Monday SWOD: Jerk WOD: 8 min. AMRAP – CF Open WOD 15.4 3 HSPU 3 Clean (185/125) *add 3 HSPU each round **add 3 Cleans every 3 rounds Tuesday SWOD: Back Squat w/ Strict Pull Ups WOD: For Time Buy In – 100 Double Unders (1:2) 10 – 1 Sit Ups Pull Ups Goblet Squats […]

23 Jan

1/23 – 1/27

Monday SWOD: Strict Press WOD: CF Open WOD 13.2 10 min. AMRAP 5 S2OH (115/75) 10 DL (115/75) 15 Box Jumps (24/20) Tuesday SWOD: Front Squat WOD: Reverse Annie Plus For Time 10-20-30-40-50 Double Unders (1:3) Sit Ups *1 Turtle Complex after each round (155/105) Wednesday SWOD: Snatch WOD: 10 RFT 10 KBS (53/35) 6 […]

16 Jan

1/16 – 1/20

Monday SWOD: Back Squat with Strict Pull Ups WOD: For Time 27-21-15-9 Wall Balls (20/14) Hang Cleans (115/75) *Every Break 6 Burpees   Tuesday SWOD: Push Press WOD: 5 min. AMRAP – 5 Strict Press (95/65) – 7 Box Jumps (24/20) – 10 Sit Ups *1 min Rest 5 min. AMRAP – 7 Push Press (115/75) […]

09 Jan

1/9 – 1/13

Monday SWOD: Front Squat with Strict Pull Ups WOD: 24 min. Running Clock 7 min. AMRAP 10 Box Jumps 10 HSPU 10 min. Max Weight Curtis P 7 min. AMRAP 10 Wall Balls 20 Sit Ups   Tuesday SWOD: Jerk WOD: 18 min. EMOM 1 – 10 Pull Ups 2 – 20 KBS (53/35) 3 […]

02 Jan

1/2 – 1/6

Monday SWOD: Back Squat with 3 Strict Pull Ups after each set WOD: For Time 120 Wall Balls (20/14)   Tuesday SWOD: Strict Press WOD: 12 min. AMRAP 14 -12-10-8-6-4-2 KBS (53/35) HSPU Box Jumps (24/20) with time remaining Max Rep Snatch (135/95)   Wednesday SWOD: RDL with 3 Strict Pull Ups after each set […]

© Copyright 2015