Wednesday, 10-1-14

Skill : Muscle Up ProgressionHip OpenersTurn Over ProgressionPull up 3x ME/weightedRing Dip 3x ME/weighted WOD : 12 min AMRAP 4x Muscle Ups(4x Burpees, 8x Pull up, 8x Dips)9x Box Jumps15x Sit-ups [...]

Wednesday, 8-13-14

Skill : L-sit intro and practice with parallets 3x me effort holds WOD: 2 Min ME Knees To Elbow 30 sec rest 2 Min ME HSPU 30 second rest 2 min ME pistol rest 2 min then, for time 4 Rounds 4 HSPU [...]

Monday, 7-28-14

WOD: 3 Rounds for time 400m run 5 step ups 45/25 (each leg) 10 box jump overs 15 push ups 10 box jump overs 5 step ups 45/25 rest 1 minute (25 min time cap) Rich Froning is the fittest man on [...]

Friday, 7-18-14

Strength : Deadlift 3×8 NO BOUNCING THE BAR! WOD : Diane 21-15-9 Deadlift 225/135 HSPU In the Praise of Lard With butter consumption at a 40-year high, it seems that home cooks are ready to [...]

Wednesday, 6-18-14

WOD: chipper for time 30 box jumps 24/20 25 pull ups 20 front rack lunges 95/55 15 ohs 95/55 10 burpees 400 m run 10 burpees 15 ohs 95/55 20 front rack lunges 95/55 25 pull ups 30 box jumps 24/20

Monday, 6-16-14

Strength: 7 min to est heavy 1 hang squat clean + 1 squat clean Then, at 75% 10 min EMOM: 1 hang squat clean + 1 squat clean WOD: 3 min AMRAP 3 squat cleans 135/95 3 ball slams Rest 1 min 3 min [...]

Wednesday, 6-4-14

WOD: 18 Minutes Cash in : 1600m Row Then, AMRAP of 3 Power Cleans 6 Push Ups 9 Sit ups You asked – we listened! Tee shirts and tank tops are being made! Order form is on the desk @ Lykos. [...]