August 15 2012

Strength   (20 minutes) Back Squat 5 5 5 5 5 Conditioning Part 1 (15 minutes) 3 rounds for time of: 400 m Run 5 Power Snatches 95 lbs 5 Sumo Deadlift High-pulls 95 lbs Post total time. Part 2 (5 minutes) Max Effort Pull-ups Do as many Pull-Ups as you can without...

August 10 2011

Wednesday August 10 2011 SWOD Back Squat 5 5 5 CWOD 3 Rounds 400m Run 30 Ab Mat Sit Ups 15 Deadlift 250/175 For Time

July 20 2011

Wednesday July 20 2011 SWOD Back Squat 3 3 3 CWOD For Time: 600 m Run 10 Power Snatches 75 lbs 400 m Run 20 Power Snatches 75 lbs 200 m Run 30 Power Snatches 75 lbs Post total time.

June 24 2011

Friday June 24 2011 SWOD Back Squat 5 5 5 3 3 3 CWOD 3 rounds for time of: 25 Power Snatches 75 lbs / 55 lbs 50 Air Squats Post total time.

June 9 2011

Thursday June 9 2011 SWOD Back Squat 1 Warm-up, then establish 1 rep max. CWOD “Isabel” For time: Snatch 135 / 95 pounds , 30 reps Lots of News. A new 10am class has been added. No 10am class this Sunday. And the biggest news of them all is the Fight Gone...