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Posted: December 17, 2013

Tuesday December 17

Kettle all the Way

8 Snatches

10 Turkish Get-ups

12 Crossover Lunges

14 Gladiator Press

16 RDL'S

18 Swings

Posted: December 16, 2013

Monday 12.16.13

3rd Day of Christmas

Warm-Up:  Agility and Mobility

Skill: Cleans and Handstand Push ups

Metcon:  15-12-9

Front Squats 135#/95# and HSPU

Rest 3 Minutes

15-12-9

Power Cleans 135#/95# and Burpees

Rest 3 Minutes

15-12-9

Deadlifts 135#/95# and Wallballs 20/14#

Cool-Down and Mobility

Posted: December 12, 2013

Friday December 13

Squatting with Jason

Hang Snatch 5x3 @ 75%

Front Squat 5x3 @ 75%

Strict Press 5x3 @ 75%

Explosive Knee Hops for Height 3x6

Slam Ball 3x6 Heavy

Posted: December 11, 2013

Thursday December 12

"My Precious"

4 RFT

15 Ring Dips

15 Knees to Elbows

800m Run

Posted: December 10, 2013

Wednesday December 11

Black Beard's Delight

Deadlifts - 75% 5x3

Clean and Jerk - 75% 5x3

Weighted Pull Ups - 3x10

Single Leg Box Jump - 3x10

Posted: December 9, 2013

Tuesday 12.10.13

Nancy

5 RFT

400m Run

15 OH Squats - 65/95#

Posted: December 8, 2013

Monday December 9

"Fight Gone Bad"

Wall-Ball: #20

Sumo deadlift high-pull: #75

Box Jump: 20"

Push-press: #75

Row: Calories

Posted: December 7, 2013

Saturday December 7

"Grace Under Fire"

Skill: Sand Bag technique

WOD:

5 C-N-J (Sand Bag)

10 Wall Balls #20/14

15 Evil Wheel

20 Box Jumps #24/20

 

 

 

Posted: December 6, 2013

Friday 12.06.13

Turbulence

Warm-up:  Mobility and Dynamic Stretching

Skill: Handstand Push-Ups

Metcon:  50 Double Under Buy-In

5 Roundsof...

10 Handstand Push-ups

10 Goblet Squats 53 Pounds for Men 35 Pounds for Women

              50 Double Under Cash-Out

Mobility and Cool-down

 

Posted: December 4, 2013

Thursday, 12.05.13

Lifter Plus

Power Clean 5x3 @ 70%

Back Squat 5x3 @ 70%

Weighted Pull Ups 3x10

Push Up Sprints x10

Posted: December 4, 2013

Wednesday 12.04.13

Gymnasty

Warm-up:  Agility and Gymanstics Elements

Skill: Muscle Up Transitions

Metcon: 3 Rounds For Time

15 Pullups

30 Parallette Passthroughs

15 Ring Dips

Mobility and Cool-down

Posted: December 2, 2013

Tuesday December 3

Hard Sole

Push Jerk:

Snatch Pull:

Lunges:

Rdl:

Posted: November 28, 2013

Friday November 29

"ISABEL"

30 Reps For Time of:

Snatch # 135/95

Posted: November 21, 2013

Thursday November 21st

BUBBLE BUTT

Warm-Up: Agility and Speed work on turf

Strength:

  • Back Squat 5x3 @ 65 % coupled with PVC hops 2-1-2-1-2
  • Weighted Hypers and GHD situps 3x10 each
  • Floor Press and Bent Over Row 3 x 10 each

Mobility and Cool-down