Category: Blog

WOD – 10/29/2014

SKILL Skin the Cats WOD AMRAP 15 Minutes: 10 Toes To Bar 15 Burpees 40 Double-Unders *Sub 40 Star Jumps ONLY!*   Post scores to comments.

WOD – 10/28/2014

SKILL Handstand Push-Ups WOD 21-15-9 Deadlift 225/135lbs Wallballs 20/14lbs   Post scores to comments.

WOD – 10/27/2014

We are going back through the 5-3-1 progression we started 3 weeks ago.  Add 10lbs to you 1RM Back Squat and 5lbs to your 1RM Strict Press.  Use 90% of these new numbers to figure out your sets below. STRENGTH/SKILL Back Squat – 65% x 5, 75% x 5, 85% x 5+ Strict Press – …
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WOD – 10/26/014

This is our final Sunday Run Day Fun Day.  Winter is coming.   WOD 6 x 400m, rest 2 minutes. Score is your total time.   Post scores to comments.

WOD – 10/24/2014

Barbells for Boobs is this Saturday!  Don’t forget to wear pink!  Everyone should arrive at 10am for a group picture and then we will get the heats going.  Remember to register your team HERE and there is still time to donate or fundraise HERE. WOD 4 Rounds for Reps: Row for Cals Kettlebell Snatch 35/26lbs Push-Ups …
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WOD – 10/23/2014

SKILL/STRENGTH 20 Minutes to Complete: Build to a heavy Clean and Jerk (yes squat and split).  Once you fail, drop the weight down by 10-15% and do 3-5 singles.  Make sure you rest 2-3 minutes between once you go heavy. Superset your Clean and Jerks with the Pull-Up Progression.  Everyone is on Day 2. WOD …
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