Archive for: August, 2015

#311 Tuesday 9.1.2015

A. 3 Minute AMRAP Sit Ups B. Strict Press 6×4 – 8 Pistols in between sets C. 10 minute AMRAP 45 Double Unders 30 Box Jumps @ 24/20 15 C2BPU *Bonus 3×2 High Hang Snatch Pulls 3×2 Hang Snatch Pulls

#310 Monday 8.31.2015

Click to Purchase Tickets for our Seminar with Elijah Muhammad  A. 50 T2B for Time (8 Minute Cap) B. 4×4 OHS C. 5 RFT 10 Power Cleans @ 135 / 95 10 Burpees *Bonus* 1. 10 Min EMOM – 3 MU 2. Bench 5×5 (Across)

#309 Sunday Funday 8.30.2015

Partner WODs A. 3 Minute AMRAP – Double Unders B. 12 Minutes to find a 7RM Hang Squat Clean. If one partner completes a 5 RM the other partner completes the 2RM. Any combination of the 7RM is allowed but each partner must complete at least 1 Rep. C. 12 Minute AMRAP 20 Lunges With Plate 45…

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#308 Saturday 8.29.2015

A. 15 Minutes to work up to and hit 3 snatches in a row at 90-92% percent of your 1RM. B. Abbate: For Time 1 Mile Run 21 Clean & Jerks @ 155 / 105 800m Run 21 Clean & Jerks @ 155 / 105 1 Mile Run

#307 Friday 8.28.2015

A. 12 Minute EMOM Odd:5 Deadlifts Even: 3 Ring Muscle Ups (Scale Accordingly) B. 10 Rounds For Time: 10 Wallball 20/14 10 Boxjumps @ 24/20 10 KB Swings  @ 53/35 :30 Sec Rest After Round *Bonus A. 5×5 Strict Press B. For TIme: 100 Shoot Thrus C. 5K Meter Row at Conversational Pace

#306 Thursday 8.27.2015

A. 9×3 Backsquats (10 lbs heavier than Monday) B. 9 Minute AMRAP 15 Snatches @ 75 / 55 15 Boxjumps @ 24 / 20 Bonus A. 14 Minute EMOM  Odd: 30′ HS Walk, Even: 8 C2BPU B. 5×3 Strict Press C. 3 Minute AMRAP Sit Ups  

#305 Wednesday 8.26.2015

There is No Yoga tonight at 7 pm. We are seeing our little Siera off to college. Feel free to come, hang out and see off our favorite Sassafras. In regards to our workout percentages are below for a reason. Be disciplined, use your brain and stick to the percentages. Tomorrow is not a 1RM…

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#304 Tuesday 8.25.2015

A. 12 Minute EMOM Odd: 5 Strict Press (from the ground) Even: 5 Pendlay Rows B. 10 – 1 Power Cleans @ 135 / 95 T2B  

#304 Monday 8.24.2015

Yoga is at 7 pm on Monday! Don’t miss a great opportunity to work on mobility 🙂 A. 7×5 Backsquats (+10 same weight across from August 10th) B. 5RFT 30 Double Unders 30 Wallball 20/14 60 Seconds rest after each round *Bonus* 12 Min EMOM – Odd: 5 Pendlay Rows / Even 8 C2BPU Accumulate…

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#303 Sunday Funday 8.23.2015

A. 15 Minute AMRAP – Partner WOD 3 Wallwalks 5 Sit To Stands 7 T2B 9 Boxjumps @ 24/20 B. Complex – 12 Minutes to find a 1 RM (Combined weight) Front Squat + Push Press + Thruster

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