Saturday, September 21, 2013

 Come support the athletes who are competing. Click on the image for more information.

 

For time:

Run 800m

50 Double unders

40 Sit ups

30 Burpees

20 Toes to bar

Run 800m

Friday, September 20, 2013

9-20 WOD
 

Rest / Make-up / Mobility

Thursday, September 19, 2013

9-19 WOD
 

Strength

Bench press

 

Skill

Legless rope climb

 

Conditioning

3 Rounds for time of:

15 Chest to bar pull ups

30 Sumo deadlift high pull (75#/55#)

15 Box jumps (30″/24″)

Wednesday, September 18, 2013

9-18 WOD
 

Volume training

 

Skill

Power clean

 

Conditioning

21 Calorie row

15 Burpee box jumps

9 Cleans (135#/95#)

15 Burpee box jumps

21 Calorie row

Tuesday, September 17, 2013

9-17 WOD
 

Strength 

Back squat

 

Conditioning

For time:

15 Deadlift (225#/135#)

800m Run

15 Deadlift (225#/135#)

Monday, September 16, 2013

9-16 WOD
 

Rest / Make-up / Mobility

Sunday, September 15, 2013

9-15 WOD
 

Volume training

 

Strength / Conditioning

EMOM for 10 minutes:

1 Front squat

1 Thruster

9-14 WOD
 

AMRAP in 20 minutes of:

Run 200m

Scale 8′ obstacle

16 Burpees

4 Muscle ups

Friday, September 13, 2013

9-13 WOD
 

Rest / Make-up / Mobility

Thursday, September 12, 2013

9-12 WOD
 

Volume Training

 

Skill / Strength

Bench press

L-sit