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, 8-20-14

Skill : Ring Dip 2x Strict ME2x Kipping MEDouble Under Review WOD: Chipper Wednesday!! For time 400m run 60 OH plate Lunges (total) 45/25 30 Ring Dips 400m run 60 wall balls 30 Push ups(hand [...]

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 [...]

Tuesday, 7-29-14

Strength : Power Snatch 7 Min to build up to heavy 2 Rep Then, 7 Min EMOM of 85% of heavy two WOD: For Time 30 Hang Power Snatch 115/55 – 5 Min time cap Rest 2 minutes 10 Power Snatch 95/45 [...]

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