Every 3 min X 30 min 400m run *If you can't make the run in under 2 minutes modify to a 300m or 200m whatever allows you to finish in under 2 min for each interval.
2019 10 08
A) "Isabel" For Time 30 Snatches (135#/95#) B) Over the next 24 hours Go on a 10+ minute walk without your phone, music, or any other distraction. INT / 55+ RX 95#/65# BEGINNER HANG POWER SNATCH (35#/15#)
2019 10 07
3 Rounds for max reps Bodyweight Bench Press Strict pull up INT / 55+ RX Same Beginner 95#/65#
2019 10 06
GRACE For time 30 C&J (135#/95#) INT / 55+ RX 95#/65# Beginner 30 perfect C&J 45#/35#
2019 10 04
16.5 21-18-15-12-9-6-3 Thruster (95#/65#) Bar facing burpee INT / 55+ RX 65#/45# Beginner 21-15-12-9 45#/35#
2019 10 03
For time 500m Row Then... 3 Rounds not for time Max unbroken Strict Pull ups *Goal is 80%+ of max each round 10 ALT Front Rack Reverse lunges *60% + of 1RM Power Clean **If you don't know this number, they should feel heavy and you're…
2019 10 02
AMRAP 20 MIN 5 Strict HSPU's 10 CTB pull ups 20 Deadlifts (135#/95#) INT / 55+ RX 5" riser 95#/65# BEGINNER DB strict press (moderate) Ring rows Deadlift (75#/55#)
2019 10 01
2019 09 30
"Fight Gone Bad" 5 Rounds 1 min wall balls (20#/14#) 1 min SDHP (75#/55#) 1 min Box Jump (24""/20"") 1 min Push Press (75#/55#) 1 min Row for calories 1 min REST 55+ ""Fight Gone Bad"" 5 Rounds 1 minute at each station Wall Balls (14#/10#)…
2019 09 29
Unravel pediatric Cancer WOD 6 Rounds 46 double unders 7 Hang Power Cleans (155#/105#) 4 Front Squats 1 Shoulder 2 OH INT / 55+ RX 115#/85# Beginner Single unders 45#/35# THE FACTS 6 years old - The average age of a child diagnosed…
2019 09 27