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 [...]

Thursday, 8-14-14

Strength : 5,5,3,3,1,1 Back Squat WOD: For Time 400m run 10 Back Squats 95/55 10 Overhead Squats 10 Front Squats 400m run 7 BS 135/95 7 OHS 7 FS 400m run 5 BS 155/115 5 OHS 5 FS L-Sit Holds in the 5pm!

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 [...]