Thursday 5.15.14 By Coach BlakeWODNo Comments Strength: AMRAP2 – Back Squat (BW) Metcon: 3RFT 500m Row 12 Deadlifts (BW) 21 Box Jumps (24″/20″) May 14, 2014
Wednesday 5.14.14 By Coach BlakeWODNo Comments Strength: Bench Press 5-5-5 Metcon: 21-15-9 Power Cleans (135#/95#) Ring Dips Finisher: AMRAP3 – AbMat Situps May 14, 2014
Tuesday 5.13.14 By Coach BlakeWODNo Comments Opener: 3RM Hang Snatch Headliner: AMRAP3 x 3 3 Lateral Burpees 6 Hang Snatches (75#/55#) 9 Thrusters Finisher: 3min Plank May 13, 2014
Monday 5.12.14 By Coach BlakeWODNo Comments Opener: 2RM Weighted Pullups Headliner: 3RFT 400m Run 10 Front Squats (185#/135#) 50 Double Unders After Party: AMRAP2 – HSPU May 12, 2014
Saturday 5.10.14 By Coach BlakeWODNo Comments Headliner: Tabata 1-Arm KB Swings (AHAP) 1-Arm KB Lunges 1-Arm KB Row T2B *200m KB Carry between movements. Finisher: MD2 – Elephant Sled Drag (+110#/+70#) May 9, 2014
Friday 5.9.14 By Coach BlakeWODNo Comments Skill: Rope Climbs Headliner: 15 Minutes 1000m Run with remaining time AMRAP of: 8 Squat Snatch (115#/75#) 4 HSPU 2 Rope Climbs (15′) Finisher: AMRAP3 – V-ups May 9, 2014
Thursday 5.8.14 By Coach BlakeWODNo Comments Strength: Deadlift 3-3-3-3-3 Headliner: 3 Rounds 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (155#/105#) Finisher: AMRAP2 – HRPU May 7, 2014
Wednesday 5.7.14 By Coach BlakeWODNo Comments Opener: Row 2K Strength: Shoulder Press 5-5-5 Closer: AMRAP5 5 Burpees 10 KBS (AHAP) May 7, 2014
Tuesday 5.6.14 By Coach BlakeWODNo Comments Opener: 800m Run Headliner: “Fight Gone Bad” Wall Ball (20#/14#) SDHP (75#/55#) Box Jumps (20″) Push Press (75#/55#) Row (Cal) 3 Rounds. Running clock, 1 minute per station. 1 minute rest between rounds. Closer: 2 Minute Hollow Body Hold May 5, 2014
Monday 5.5.14 By Coach BlakeWODNo Comments Opener: 3 minutes Max Unbroken Double Unders Strength: 1RM Front Squat Metcon: “Fran” 21-15-9 Thrusters (95#/65#) Pullups May 5, 2014