04.21.14 Monday

--SWOD--

15 min to Find a 3RM HBBS

*each rep Pause 3 sec.

--THE WOD--

8 min amrap

12 Power Snatch (115/75)

12 Hand Release Burpees

04.18.14 Friday

--PROGENEX IS HERE COME...AND...GET...IT!

TEAM FRIDAY!!!

--TEAM FUN--

(Teams of 2)

"The Force"

40-30-20-10

Plate Step Ups (45/25) 20")

Power Cleans (135/95)

*THERE IS A STRICT 20 MINUTE CAP TO THIS

04.17,14 Thursday

--THE WOD--

800m run 

21 Push Press (95/65)

30 Weighted sit-ups (25/10)

400m run 

15 Push Press

25 Weighted sit-ups 

200m run

9 Push Press

20 Weighted sit-ups 

04.16.14 Wednesday

--SWOD--

Squat cycle wk#3

3x2 Front Squats / 6 Back squats 

@85% of your 1RM Front Squat

*based off your most recent 1RM

--THE WOD--

8 Rounds

10 Wall Balls (20/14)

10 Pull-ups 

For time...

The morning crew!

04.15.14 Tuesday

--SWOD--

Work up to a max set of:

1 Power Clean+1 Hang Power Clean+2 Front Squats

--THE WOD--

"Repeater"

20 Burpees

30 KBS (53/35)

30 Box Jumps (24"/20")

30 KBS

20 Burpees

Max!

04.14.14 Monday

WE ARE PLACING A RE-STOCK ORDER OF PROGENEX!!! WHAT FLAVORS ARE YOU INTERESTED IN??? LET US KNOW.

--SWOD--

Find a 5RM Overhead Squat

--THE WOD--

12 min amrap

40 Double Unders (80 singles scaled)

12 Thrusters (75/55)

Gabe during 14.3

04.11.14 Friday

--THE WOD--

20 min EMOTM

Odd Minutes 15 Wall Balls (20/14)

Even Minutes 5 Clean and Jerk (135/95)

--AFTER THE FACT--

5 Rounds (not for time)

10-15 push-ups 

*rest 1 min between