Saturday 31 May, 2014
In teams of 3 Complete: AMRAP 21 Minutes Row 250 Meters 20 KBS 30 Sit-Up Team can rotate when all athletes complete their station. SCORE [...]
Friday 30 May, 2014
Kalinka - during Abbate Strength Back Squats add 10lbs to current 1RM calculate 90% then calculate: 5 @ 65% - 75% - 85% [...]
Thursday 29 May, 2014
Strength Warm-Up Not For Time 10 x 50m Sprint Rest Approximately 60 Seconds between sprints Bench Press add 10lbs to current 1RM then calculate 90% [...]
Wednesday 28 May, 2014
Skill 10 min EMOM Hang Squat Snatch Squat Snatch Weight approximately 70% of 1RM MetCon For Time: Buy - 400m Run then 5 rft: [...]
Tuesday 27 May, 2014
Strength Strict Press Add 10# to your current 1RM calculate the following: 90% then 5 Reps @ 65% - 75% - 85% Then EMOM For [...]
Monday 26 May, 2014
ONE CLASS SESSION ONLY 9AM Optional WoD ABATTE For Time: Run 1 mile 155/115 pound Clean and Jerk, 21 reps Run 800 meters 155/115 pound [...]
Saturday 24 May, 2014
In Teams of 3 Complete For Rounds 21 Minutes of: 60 T2B 60 KBS 60 Strict Press 45/35 MONDAY "Memorial Day Murph" We will have [...]
Friday 23 May, 2014
MEMORIAL DAY "MURPH" Monday May 26th 9AM We will be hanging out at the box just after WoD. Benchmark "Grace" For Time: 30 Ground to [...]
Thursday 22 May, 2014
Mobility/Flexibility (15-20 Min) Hip Ankle and Calves Lumbar and Thoracic Shoulder and Wrist Strength Bench Press (90%) 5 Reps 40% 5 Reps 50% 5 Reps [...]