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  • 12202014

    1) Take 20 minutes to work on HS Walks

    2) 3 Rounds for time of

    15 Thrusters 105/75

    15 C2B pull ups

     

     

     

  • 12192014

    1) Take 15minutes to work up to a heavy Clean and jerk

    2) “Elizabeth”

    21-15-9

    Clean 135/95

    Ring dips

     

  • 12182014

    1) Take 15minutes to work up to a heavy Snatch

    2) 10min AMRAP

    10 Toes to bar

    10 KB Snatches (alternating)53/35


  • 12172014

    1)  Take 10 minutes to work up to 80% of your BS 1RM

    then complete 5x2@80%

    2) 21-18-15-12-9-6-3

    Jumping Lunges 

    Box jumps 24/20

    DL 115/85


  • 12162014

    1) In teams of 4 complete as a relay 30min AMRAP 

    7 Power snatches 105/75

    7 OHS 105/75

    if the bar is put down at all before the 14 reps are complete the entire team must complete 10 Burpees


  • 12152014

    1) For time

    75 Thrusters 95/65

    2) 3x800m Run

    (try and shoot for 80-85% effort on your first two 800s on the third try and PR)


  • 12132014

    1) 10x ME

    Ring rows with feet on a box(parallel with the rings) once your break or if form breaks down stop

    2) 21-15-9-15-21

    TTB 

    Cal Row/Cycle


     


  • 12122014

    1) EMOM for 10 minutes
    2 Cleans + 1 Jerk @65% of your 1RM

    2) 3 Rounds for time

    45 Double unders

    30 HR push ups

    15 DL@ 225/155


  • 12112014

    1) EMOM for 10 minutes
    3 Full snatches @65% of your 1RM

    2) 2-4-6-8-10-12-14-16…etc for 16 minutes

    Kettle Bell swings 53/35

    Pull-ups

    Sit-ups

     

     

  • 12102014

    Alvin Decker memorial WOD 

     

    Please show up at 5pm if possible we would like to have the biggest showing at one time possible to give tribute  

    In teams of 3 complete

    800m Run as a team

    then 

    300 Over your partner burpees (while one partner works the other two are in a plank the working partner must jump over the other partners in the plank, if either partner in the plank drops the person whom drops must switch)

    then 

    800m Run as a team

     

  • 12092014

    1)  5x5 Box step ups (5L/5R) AHAP 

    2)  4 Rounds for time

    21 Wall balls

    15 Box jumps

    9 BS @50% of your 1RM back squat

  • 12072014

    1) 4x250m row sprints rest as needed

    2) 200m Lunge for time


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