Monday WOD 20140804

Back Squat 1x8@ 60%, 1x5@ 70%, 1x3+@ 80% Front Squat 1x3@ 60%, 1x3@ 70%, 1x3@ 80% -Then- As many Reps as Possible in 10 Minutes of: 1 Hand-Stand Push-Up 1 Box Jump 30/24 1 Toes to bar *Every round add one rep to each movement.  Post loads and total reps to comments.

Friday WOD 20140801

Reminder: SIGN UP FOR CLASS!! Deadlift 1x5@ 55%, 1x5@ 65%, 1x5+@ 75% -Then- As many Reps as Possible in 12 Minutes of: 20 Walking Lunges 20 Russian Twists 20/14 20 Double Unders 20 Flutter Kicks Post loads and total reps to comments.

Wednesday WOD 20140730

Shoulder Press 1x5@ 55%, 1x5@ 65%, 1x5+@ 75% -Then- For Time: 500m Row 40 Goblet Squats 53/35 30 GHD Sit-Ups 20 Dive Bomber Push-Ups 10 Chest to Bar Pull-Ups Post loads and times to comments.

Monday WOD 20140728

Back Squat 1x5@ 55%, 1x5@ 65%, 1x5+@ 75% Front Squat 2x5@ 60% Hand Stand Push Up 1x1, 1x2, 1x3, 1x4, 1xME * First 4 Sets are strict. Can kip on the last set. Alternating Tabata  Russian Kettlebell Swings 70/53 Plyo Push Ups  *8 rounds of each. 16 total rounds. Post loads and total reps to... Continue Reading →

Friday WOD 20140725

Deadlift 1x8@ 50%, 1x8@ 60%, 1x8@ 70% 5x3(each side) Turkish Get-Ups -Then- 4 Rounds For Time Of: 50 Double Unders 30 Kettlebell Swings Post loads and times to comments.

Tuesday WOD 20140722

Hand-Stand Push Ups 1x1, 1x2, 1x3, 1x4, 1xME *Sets 1-4 Strict, max effort(ME) can include kipping. For Time: 600m Run 20 Toes to Bar 50 Kettlebell Swings 53/35 20 Toes to Bar 600m Run Post max effort HSPUs and times to comments.

Monday WOD 20140721

Back Squat 1x8@ 50%, 1x8@ 60%, 1x8+@ 70% Front Squat 2x5@ 50% -Then- As Many Reps as Possible in 12 Minutes of: 3 Chest to Bar Pull-Ups 6 Burpees 12 Wallballs 20/14 to 10' Post loads and total reps to comments.

Thursday WOD 20140717

Yoga with Eva at 7:30PM Mobility Test your squat, push up, and over head mobility. Take time to come up with mobility routines to address any issues.  -Then- Partner WOD: For Time: 100 Thrusters 95/65 *Every Minute on the Minute must perform a 50' Partner Carry. Post times to comments.

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