Currently browsing

September 2022

2022-09-09

WOD Conditioning:  For time  21-15-9  Deadlifts (225/155) Burpee Box Jumps  500 M Row each round 5 Minutes to Complete  MAX Effort 800 M Sprint ALL OUT!! Time: 21:59 (185# deadlifts, burpees, 1000m row instead of the run)

2022-09-06

500m row Weightlifting Back squats 1 x 12 @ 135 4 x 12 @ 155 Bench press 4 x 10 @ 115 Push press (sitting position on bench) 1 x 10 @ 45 (bar) 2 x 10 @ 65 60 sit-ups Time: 1:15:00

2022-09-02

Conditioning: Chipper For Time 100 M  Sled Pull 50 KB Swings (53,35) 50 HR  Push Ups 50 Knees to elbows 50 Wall Balls 50 Ring Dips 50 Clean and Jerks 50 Ring Rows 50 Weighted Box Step Ups (30/20) 100 m Sled Pull Time: 40:53 (125# sled pull, 1.25pd, sit-ups, …

2022-09-01

Skill-work: Every Minute on the Minute for 10 Minutes 3 Back Squats @ 65%-70% Conditioning:  As Far As Can Make In 12 Mins  3 Power Snatch,  3 C2B Pull-ups  6,6, 9,9,12,12………… RX (75/55) Total: 15 power snatches and 10 pull-ups Rx (completed pull-ups after time expired)