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Posted: September 23, 2014

Wednesday, September 24th

Raise the Bar

5x2 Deadlifts

then...

12 min Amrap

250m row

10 box jumps (24"/20")

10 double unders

250m row 

20 box jumps same

20 double unders

250m row

30

30

ect.....

Posted: September 21, 2014

Monday, September 22nd

Leg Work

5x2 Back Squat

then...

10-9-8-7-6-5-4-3-2-1

Ground to Overhead (135/95)

Bar facing burpees

 

Posted: September 20, 2014

Sunday, September 21

REST DAY

Posted: September 19, 2014

Saturday, September 20th

TEAM WOD

Posted: September 18, 2014

Friday, September 19th

Free Bird

5x3 strict press

then...

1000m row

15 wall balls (20/14)

30 back squats (115/75)

15 HR push-ups

20 Front squats (same)

15 HR push-ups

10 OHS (same)

15 Wall balls (20/14)

800m run

Posted: September 16, 2014

Wednesday, September 17th

grip it and rip it

5x3 deadlifts

then...

21-15-9

Deadlifts (225/155)

GHD sit ups

Posted: September 16, 2014

Thursday, October 4th

FRAN 

21-15-9 

Pull-ups

Thrusters

Posted: September 15, 2014

Tuesday, September 16th

Lets get Primal 

15min Amrap

Max effort unbroken HSPU

15 Air squats

100ft bear crawl

15 double unders

 

Posted: September 14, 2014

Monday, September 15th

Mcflurry time

5x3 Back Squat

then...

400m run 

21 cleans (135/95)

21 pull ups

400m run

15 thrusters (135/95)

15 pull-ups

400m run

9 Ground to Overhead (135/95)

9 pull ups

 

 

Posted: September 11, 2014

Friday, September 12

Shoulder your pain

5x4 strict press

then...

1000m row

50 Thrusters (65/45)

100m handstand walk

50 Wallballs (20/14)

*crab walk if you cannot handstand walk

Posted: September 10, 2014

Thursday, September 11th

Two in Two out

(343 is a special number in the fire service it is number of brothers/sisters we lost in the attack on 9/11 so please rememeber that when you are ready to quit today)

Teams of 2 

343m run w/ sand bag

100 weighted lunges

100 Cal row

100 burpee pull-ups

43 ring dips

 

Posted: September 9, 2014

Wednesday, September 10th

Are you ready

5x4 Deadlifts

then...

"Diane"

21-15-9 of:

HSPU/ Deadlifts (225/155)

Posted: September 8, 2014

Tuesday, September 9th

Just keep moving 

15 min Amrap:

6 box jumps (30/24)

8 ground to overhead (135/95)

10 clapping push-ups

Posted: September 7, 2014

Monday, September 8th

Drop it like it's Hot 

5x4 Back Squats

then....

4 rounds for time of:

30 OHS (95/65)

400m run

Posted: September 6, 2014

Sunday, September 7th

Rest day for all to enjoy