WOD

8.1.15 WOD

“The Brickwall” 10 Full Cleans 5 Ring Muscle-ups 30 Wall Balls 20 Toe to Bar 10 Alt DB Snatch 25 Min time cap GRX 185/135, 25/29, 100/75 RRX 145/125, 20/14, 75/55 ORX 115/75, 15/10, 55/35


July 31st, 2015 | Comments (0)

7.30.15 WOD

Thursday’s Workout 8 Min AMRAP 3 Hang Power Snatch  3 Overhead Squats 3 Push Ups 6 Hang Power Snatch 6 Overhead Squats 6 Push Ups 9…9…9 GRX (135/95) RRX (115/75) ORX (95/55)


July 29th, 2015 | Comments (0)

7.27.15 WOD

WOD15 Min AMRAP 12 Deadlift 200m Run 12 Burpee Bar Muscle Ups 200m Run 50 Double Unders GRX (275/205) RRX (225/155) / Burpee Strict Pull Ups ORX (185/115) / Burpee


July 26th, 2015 | Comments (0)

7.25.15 WOD

“Heavy DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks — option is going with a partner! ORX – 115/85 RRX – 155/115 GRX – 205/145


July 24th, 2015 | Comments (0)

7.24.15 WOD

“Kitchen Sink” 6 Min Time Cap 7-5-3 Full snatch Ring muscle ups  — whatever time is left is your rest 6 Min Time Cap 6-10-14 KB C and push Press Pull Ups — whatever time is left is your rest Then for time: 400m Run 25 Toes 2 Bar 20 alternating pistols 15 Burpees 10 [...]


July 23rd, 2015 | Comments (0)

7.10.15

Granite Games Qualifier Workout 15.4 13 Minutes 10 Deadlifts (225/155) 5 Ring Muscle-ups 10 Deadlifts (255/175) 5 Ring Muscle-ups 10 Deadlifts (285/195) 5 Ring Muscle-ups 10 Deadlifts (315/215) 5 Ring Muscle-ups 10 Deadlifts (345/235) 5 Ring Muscle-ups 10 Deadlifts (375/255) MAX Ring Muscle-ups


July 9th, 2015 | Comments (0)

7.9.15 WOD

You have a choice! Either A) 5 sets of 3 Back Squat – progressive to a 3 rep max – 2 minutes of rest between each set Or B) 5 sets of 3 Hang Snatch – progressive to a 3 rep Max – 2 minutes of rest between sets And then: skill work – Work [...]


July 8th, 2015 | Comments (0)

7.8.2015 WOD

WOD “A bit like Murph, but different” 800m Run6 Rounds of:5 Pull ups10 Push Ups15 Air SquatsAnd then:800m Run 20 min time cap


July 7th, 2015 | Comments (0)

7.7.15 WOD

  5 Rounds:With DBL KBs5 Swings5 Front Squats20m Rack Walk5 Strict Press20m Waiter Walk—1 Min rest between sets— keep KBs up until entire round is complete WOD9-15-21KB Swings Burpees GRX – 32/24RRX – 24/16ORX – 16/12


July 6th, 2015 | Comments (0)

7.3.15 WOD

WOD: Granite Games Qualifier 15.3 17 Minute AMRAP 50 Calorie Row 50 Wall Balls 20/14 50 Shoulder to Overhead 115/85 50 Box Jumps 24/20


July 2nd, 2015 | Comments (0)